Comparing Nutrients in 1 pound Frozen Blackberries VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Blackberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	10% 290kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	80.6% 105g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	123% 89.4g	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	59.7% 22.7g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	12.6% 0.16mg	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	38.6% 154μg	30.6% 122μg	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	15.6% 14mg	14% 12.7mg	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	35.4% 5.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	13% 132mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	67% 0.6mg	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	45.4% 3.63mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	137% 3.16mg	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	19.4% 136mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10% 373g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Blackberries versus 1 lb 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 pound of Frozen Blackberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Frozen Blackberries has 4.2 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Frozen Blackberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Frozen Blackberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Blackberries has 1.4 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Frozen Blackberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Copper and Water per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Frozen Blackberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 3 times more Omega 3 and 1.5 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.