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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.98% 231kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	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	42.5% 55.2g	80.6% 105g	130g per day for Men 19-50 years
Sugars	53% 38.3g	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	32.2% 12.2g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	7.94% 31.8μg	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	12.6% 11.3mg	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	14.5% 2.18mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	10.2% 0.82mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	7.13% 50mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	2.9% 0.32mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.2% 340g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Blueberries has 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.2 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 3.9 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries 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 Frozen Blueberries have insufficient amounts of Vitamin B9
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Frozen Blueberries 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 Blueberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 2.6 times more Calcium, 4 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blueberries has 4.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.8 times more Energy, 1.9 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Frozen Blueberries.
• 1 pound of Frozen Blueberries provide inadequate amounts of Energy and Protein
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.