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

Macros Ratio

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

Macro Nutrients

	Frozen Wild 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	1.65% 1.6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	178% 231g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	89.5% 34g	38g per day for Men 19-50 years
Protein	0% 0g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	25% 0.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	17% 170mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	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	72.5% 5.8mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23% 858g	20.3% 751g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Wild Blueberries has 1.3 times more Fiber 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, 1.7 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein