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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Energy	13.8% 399kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	54.7% 71g	130g per day for Men 19-50 years
Sugars	128% 93g	66.8% 48.4g	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	19% 7.26g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	21.3% 0.28mg	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	2.27% 9.07μg	38.6% 154μg	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	5.54% 5mg	15.6% 14mg	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	11.5% 1.72mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	60.5% 0.54mg	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	18.7% 1.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	241% 5.55mg	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	6.48% 45.4mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Frozen Blackberries contains 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 17 times more Vitamin B9, 2.8 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Blackberries contains 5.8 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium and 3.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.4 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.