Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Canned Apricots

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Canned Apricots: 602g

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per 100g than Canned Apricots. It has average energy density when compared to other foods. Apricots Canned in Heavy Syrup, Drained having average energy density.

Which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Canned Apricots?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	99% 128g	130g per day for Men 19-50 years
Sugars	124% 90g	155% 112g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	58% 42g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 0.047g	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	43% 16.3g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	NA	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.35% 37.4μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	6.02% 60.2mg	1000mg per day for Men 19-50 years
Copper	NA	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	129% 10.3mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.35% 65.4mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	8.92% 330g	12.6% 467g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.1 times more Vitamin B9 and 3.5 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 2 times more Vitamin B6 and 13.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Calcium and 5.7 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.5 times more Magnesium, 4 times more Potassium and 1.4 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Fiber than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.