Comparing Nutrients in 14 ounces Blackberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	12.6% 365kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	42.3% 55g	130g per day for Men 19-50 years
Sugars	108% 78g	NA	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	20.3% 14.7g	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	% 13.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	46% 17.5g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.1% 0.079mg	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	26.8% 107μg	NA	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	12.3% 11mg	7.5% 6.75mg	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	20.6% 3.1mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	NA	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	32.2% 2.58mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	495% 11.4mg	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	7.94% 55.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.05% 298g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries, canned, heavy syrup, solids and liquids versus 14 oz of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 5.6 times more Vitamin B2, 1.8 times more Vitamin B6, 1.6 times more Vitamin C and 3 times more Vitamin E than Frozen Wild Blueberries.
• While 14 oz of Frozen Wild Blueberries contain 2.1 times more Vitamin B3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 14 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Calcium, 2.4 times more Magnesium and 1.5 times more Potassium than Frozen Wild Blueberries.
• While 14 oz of Frozen Wild Blueberries contain 4.1 times more Manganese and 3.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 14 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Energy, 1.7 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While 14 oz of Frozen Wild Blueberries contain 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• 14 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein