Comparing Nutrients in 1 pound 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	14.4% 417kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	48.3% 63g	130g per day for Men 19-50 years
Sugars	123% 89.4g	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	23.2% 17g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	52.5% 20g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	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	5.54% 50μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	6.98% 0.091mg	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	30.6% 122μg	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	14% 12.7mg	8.57% 7.7mg	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	23.6% 3.54mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	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	9.53% 95mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	37% 2.95mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	566% 13mg	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	9.07% 63.5mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.5% 389g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Frozen Wild Blueberries contains 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein