Comparing Nutrients in 5 ounces Blueberries, canned, light syrup, drained VS Canned Apricots

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	34% 24.7g	36.5% 26.4g	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	16.5% 12g	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	% 12.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	6% 0.078mg	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	0.71% 2.83μg	0.71% 2.83μg	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	0.79% 0.71mg	4.9% 4.4mg	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	13% 1.96mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28.2μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	15.3% 0.14mg	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	7.6% 0.61mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	2.43% 17mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blueberries, canned, light syrup, drained vs Canned Apricots:

• Blueberries, canned, light syrup, drained have 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin E and 6 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 73 times more Vitamin A and 6.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blueberries, canned, light syrup, drained vs Canned Apricots:

• Blueberries, canned, light syrup, drained have 1.4 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.7 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 2.6 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Phosphorus, Zinc and Water per 5 oz.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blueberries, canned, light syrup, drained have more Omega 3 and 1.6 times more Protein than Apricots Canned in Heavy Syrup, Drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 5 oz.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.