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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	8.76% 254kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	67.3% 87.6g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	112% 81.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	11% 0.14mg	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	33.7% 135μg	2% 7.94μg	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	13.7% 12.3mg	4.85% 4.37mg	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	31% 4.64mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	11.5% 115mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	23.4% 0.21mg	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	39.7% 3.18mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	35% 0.81mg	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	17% 119mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.8% 326g	8.24% 305g	3700g per day for Men 19-50 years

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

• Frozen Blackberries have 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 17 times more Vitamin B9, 2.8 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Frozen Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Frozen Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Blackberries have 5.8 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium and 3.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Frozen Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 14 oz.
• Both Frozen Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Blackberries have 1.4 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.