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Comparing Nutrients in 100 calories BlackberriesVS Blueberries, canned, heavy syrup, solids and liquids

Weight per 100 calories

Blackberries
233g
Blueberries, canned, heavy syrup, solids and liquids
114g

Blueberries, canned, heavy syrup, solids and liquids have 2 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries or Blueberries, canned, heavy syrup, solids and liquids?

Macros Ratio

Protein Fat Carbs

Blackberries
11%
9%
80%
Blueberries, canned, heavy syrup, solids and liquids
3%
3%
94%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.17%1.14g
Fat
0.39%0.38g
1.14 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g
Saturated Fat
0.096%0.031g
0.033 gvs0.031 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.7%0.22g
Omega 3
4.1%0.066g
0.22 gvs0.066 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
0.57%0.098g
0.43 gvs0.098 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.3g
Carbohydrate
19.3%25g
22.3 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.3g
Sugars
32%23.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.3 gvs23.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.7%5.6g
Fructose
NA
≤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]
5.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.37g
Glucose
NA
5.37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.4%12.3g
Fiber
4.8%1.8g
12.3 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.77%3.23g
Protein
1.3%0.74g
3.23 gvs0.74 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.84%25.6μg
Vitamin A
0.25%2.27μg
RAE, retinol activity equivalents
25.6 μgvs2.27 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.88%0.047mg
Vitamin B1
3.2%0.039mg
Thiamine
0.047 mgvs0.039 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.65%0.06mg
Vitamin B2
4.63%0.06mg
Riboflavin
0.06 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.4%1.5mg
Vitamin B3
0.8%0.13mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs0.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13%0.64mg
Vitamin B5
2.02%0.1mg
Pantothenic acid
0.64 mgvs0.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.37%0.07mg
Vitamin B6
3.15%0.041mg
Pyridoxine
0.07 mgvs0.041 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
0.57%2.27μg
Folates and Folic Acid
58 μgvs2.27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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54.3%49mg
Vitamin C
1.4%1.25mg
Ascorbic acid
49 mgvs1.25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18%2.72mg
Vitamin E
2.88%0.43mg
Tocopherols and Tocotrienols
2.72 mgvs0.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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38.4%46μg
Vitamin K
6.06%7.27μg
Phytomenadione or phylloquinone
46 μgvs7.27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.74%67.4mg
Calcium
0.57%5.7mg
67.4 mgvs5.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.6%0.38mg
Copper
6.7%0.06mg
0.38 mgvs0.06 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.44mg
Iron
4.7%0.38mg
1.44 mgvs0.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.5mg
Magnesium
1.1%4.55mg
46.5 mgvs4.55 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.3%1.5mg
Manganese
10%0.23mg
1.5 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.3%51mg
Phosphorus
1.62%11.4mg
51 mgvs11.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%377mg
Potassium
1.34%45.5mg
377 mgvs45.5 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.93μg
Selenium
0.21%0.11μg
0.93 μgvs0.11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.33mg
Sodium
0.23%3.4mg
2.33 mgvs3.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.2%1.23mg
Zinc
0.72%0.08mg
1.23 mgvs0.08 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.54%205g
Water
2.36%87.3g
205 gvs87.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:
Comparing minerals per 100 calories for Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: