Comparing Nutrients in 1 kilogram Blackberries, canned, heavy syrup, solids and liquids VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	121% 157g	130g per day for Men 19-50 years
Sugars	272% 197g	147% 107g	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	89.5% 34g	132% 50g	38g per day for Men 19-50 years
Protein	23.4% 13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	47% 0.61mg	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	67.5% 270μg	85% 340μg	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	31% 28mg	34.4% 31mg	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	52% 7.8mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Calcium	21% 210mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	133% 1.2mg	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	81.3% 6.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	532% 12.2mg	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	20% 140mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20.3% 751g	22.2% 822g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• Blackberries, canned, heavy syrup, solids and liquids have 1.8 times more Vitamin A than Frozen Blackberries.
• While Frozen Blackberries contain 4.2 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• Frozen Blackberries contain 1.4 times more Calcium, 1.3 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Copper, Iron and Water per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Frozen Blackberries.
• While Frozen Blackberries contain 3 times more Omega 3 and 1.5 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Protein per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.