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

Macros Ratio

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

Macro Nutrients

	Frozen Wild 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	0.65% 0.64g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	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	42.3% 55g	70.5% 92g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 14.7g	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	% 13.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	0% 0g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	9.92% 0.12mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	NA	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	7.5% 6.75mg	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	6.88% 1.03mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

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