Comparing Nutrients in 5 ounces Apricot nectar, canned, with added ascorbic acid VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Blackberries	11%	9%	80%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	25% 18g	9.54% 6.9g	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	8.78% 6.36g	4.7% 3.4g	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	% 5.94g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 5.83g	% 0.099g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.33% 0.21mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.13% 0.057mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	3.27% 0.043mg	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	0.35% 1.4μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.8% 42mg	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	26% 0.23mg	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	1.77% 0.14mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.026mg	40% 0.92mg	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	1% 7.1mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.3% 121g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricot nectar, canned, with added ascorbic acid VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricot nectar, canned, with added ascorbic acid versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 5 ounces of Apricot nectar, canned, with added ascorbic acid have 3 times more Vitamin B1, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Blackberries.
• While 5 oz of Raw Blackberries contain 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 6.9 times more Vitamin B5, 25 times more Vitamin B9, 2.9 times more Vitamin E and 16.5 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• 5 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 5 oz of Raw Blackberries contain 2.6 times more Calcium, 8.7 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 35.9 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium and 17.7 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Blackberries contain similar levels of Water per five ounces.
• 5 ounces of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apricot nectar, canned, with added ascorbic acid have 1.4 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fructose than Blackberries.
• While 5 oz of Raw Blackberries contain more Omega 3, 53 times more Fiber and 8.2 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• 5 ounces of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in five ounces.