Comparing Nutrients in 5 ounces Fruit cocktail, canned, heavy syrup, drained VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	24.7% 32g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	34% 24.7g	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	NA	16.5% 12g	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	NA	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.34% 0.069mg	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	1.06% 4.25μg	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	3% 2.7mg	0.79% 0.71mg	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	5.67% 0.85mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	23.5% 28.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.35% 0.075mg	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	5.14% 0.41mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.1% 114g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit cocktail, canned, heavy syrup, drained vs Blueberries, canned, light syrup, drained:

• Fruit cocktail, canned, heavy syrup, drained has 7 times more Vitamin A and 3.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 2.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.3 times more Vitamin E and 5.1 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit cocktail, canned, heavy syrup, drained vs Blueberries, canned, light syrup, drained:

• Fruit cocktail, canned, heavy syrup, drained has 1.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 1.5 times more Iron than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Phosphorus and Water per 5 oz.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Calcium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blueberries, canned, light syrup, drained contain 1.3 times more Energy, 15 times more Omega 3, 1.5 times more Fiber and 2.2 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.