Comparing Nutrients in 7 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	3.83% 111kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	14.7% 19g	130g per day for Men 19-50 years
Sugars	35% 25.4g	13.4% 9.7g	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	12.3% 8.9g	6.57% 4.76g	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	% 8.3g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 0.14g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	4.58% 0.06mg	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	0.5% 2μg	12.4% 49.6μg	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	65.5% 59mg	46.3% 41.7mg	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	5.42% 0.81mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	36.4% 0.33mg	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	2.5% 0.2mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.55% 0.036mg	55.7% 1.3mg	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	1.4% 9.92mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricot nectar, canned, with added ascorbic acid VS Blackberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricot nectar, canned, with added ascorbic acid versus 7 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 7 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 7 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.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.