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

Macros Ratio

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

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	107% 139g	130g per day for Men 19-50 years
Sugars	272% 197g	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	116% 44g	38g per day for Men 19-50 years
Protein	23.4% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	21% 210mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	NA	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	1248% 28.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	20.3% 751g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries, canned, heavy syrup, solids and liquids versus 1 kg of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 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.
• While 1 kg of Frozen Wild Blueberries contains 2.1 times more Vitamin B3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.2 times more Calcium, 2.4 times more Magnesium and 1.5 times more Potassium than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 4.1 times more Manganese and 3.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.6 times more Energy, 1.7 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein