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

Macros Ratio

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

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	111% 145g	130g per day for Men 19-50 years
Sugars	272% 197g	137% 100g	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	68.6% 49.7g	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	% 48.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	89.5% 34g	63% 24g	38g per day for Men 19-50 years
Protein	23.4% 13g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	15% 60μg	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	108% 97mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Calcium	21% 210mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	63.3% 0.57mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	146% 3.36mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	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	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	20.3% 751g	22.8% 842g	3700g per day for Men 19-50 years

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

• Blackberries, canned, heavy syrup, solids and liquids have 3.7 times more Vitamin A, 1.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 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.
• Both Blackberries, canned, heavy syrup, solids and liquids and Raw Blueberries have similar amounts of Vitamin B2 per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries 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 Blueberries:

• Blackberries, canned, heavy syrup, solids and liquids have 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 Blackberries, canned, heavy syrup, solids and liquids and Raw Blueberries have similar amounts of Phosphorus, Zinc and Water per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blackberries, canned, heavy syrup, solids and liquids have 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.
• While Raw Blueberries contain 2.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.