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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	63.3% 0.57mg	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	35% 2.8mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	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	14.5% 1.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.8% 842g	20.3% 751g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Blueberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Blueberries has 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.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 4.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for 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, 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 Blueberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw 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 kilogram of Blueberries has 2.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 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.
• 1 kilogram of Blueberries provide inadequate amounts of Energy and Protein
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.