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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.8% 226kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	70.5% 92g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	108% 78g	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	27.2% 19.7g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	26.8% 107μg	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	42.8% 38.5mg	12.3% 11mg	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	15% 2.26mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	58.7% 0.53mg	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	14% 1.1mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	120% 2.77mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	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	5.77% 0.64mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.05% 298g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.5 times more Vitamin C and 1.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Vitamin A, 4.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Blackberries, canned, heavy syrup, solids and liquids contain 3.5 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese and 1.3 times more Potassium than Raw Blueberries.
• Both Raw Blueberries and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Phosphorus, Zinc and Water per 14 oz.
• Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 2.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Energy, 1.6 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.