Comparing Nutrients in 100 grams 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	1.93% 56kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	6.73% 4.88g	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	6.2% 4.5g	3.3% 2.4g	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	% 4.2g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.07g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	14% 5.3g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.8% 0.04mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	2.3% 0.03mg	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	0.25% 1μg	6.25% 25μg	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	33% 29.7mg	23.3% 21mg	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	2.73% 0.41mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	18.3% 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	1.25% 0.1mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	0.78% 0.018mg	28% 0.65mg	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	0.71% 5mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	4.76% 162mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricot nectar, canned, with added ascorbic acid VS Blackberries per 100 g

Compare the macro and micronutrient content in 100 g of Apricot nectar, canned, with added ascorbic acid versus 100 g of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 100 grams 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 100 g 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.
• 100 grams of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.