Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drained VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, light syrup, drained	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	6.02% 175kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	47% 34g	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	23% 16.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	7.8% 0.1mg	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	0.99% 3.97μg	1.5% 5.95μg	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	1.1% 0.99mg	4.2% 3.77mg	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	18.3% 2.74mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	19% 0.17mg	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	10.7% 0.85mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	3.4% 24mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Fruit cocktail, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, light syrup, drained versus 7 oz of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, light syrup, drained vs Fruit cocktail, canned, heavy syrup, drained:

• 7 ounces of Blueberries, canned, light syrup, drained have 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.
• While 7 oz of Fruit cocktail, canned, heavy syrup, drained contain 3.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Fruit cocktail, canned, heavy syrup, drained provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin C
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Blueberries, canned, light syrup, drained as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Fruit cocktail, canned, heavy syrup, drained:

• 7 ounces of Blueberries, canned, light syrup, drained have 1.5 times more Iron than Fruit cocktail, canned, heavy syrup, drained.
• While 7 oz of Fruit cocktail, canned, heavy syrup, drained contain 1.6 times more Copper and 1.7 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, canned, light syrup, drained as well as Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, light syrup, drained have 1.3 times more Energy, 15 times more Omega 3, 1.2 times more Carbohydrate and 1.5 times more Fiber than Fruit cocktail, canned, heavy syrup, drained.
• Both Blueberries, canned, light syrup, drained and Fruit cocktail, canned, heavy syrup, drained offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein in seven ounces.