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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	29.3% 850kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	178% 231g	130g per day for Men 19-50 years
Sugars	272% 197g	272% 197g	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	58% 22g	89.5% 34g	38g per day for Men 19-50 years
Protein	7.14% 4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.7% 0.36mg	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	17.5% 70μg	67.5% 270μg	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	11% 10mg	31% 28mg	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	34.7% 5.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6% 60mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	148% 1.33mg	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	48.8% 3.9mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	303% 6.97mg	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	10% 70mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21% 774g	20.3% 751g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sweetened Frozen Blueberries has 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Vitamin B1, 3.9 times more Vitamin B9, 2.8 times more Vitamin C and 1.5 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 3.5 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 8.5 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.5 times more Fiber and 3.3 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.