Comparing Nutrients in 7 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	4.8% 139kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	34.6% 45g	130g per day for Men 19-50 years
Sugars	47% 34g	47.8% 34.6g	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	23% 16.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	3.7% 2.06g	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	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	7.48% 0.097mg	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	1.5% 5.95μg	0.99% 3.97μg	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	4.2% 3.77mg	1.1% 0.99mg	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	7.94% 1.2mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	33% 39.5μg	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	1.4% 14mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.7% 0.11mg	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	7.2% 0.58mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	5.25% 179mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.