Comparing Nutrients in 300 calories Blackberries, canned, heavy syrup, solids and liquids VS Blueberries, canned, heavy syrup, solids and liquids

Weight per 300 calories

• Blackberries, canned, heavy syrup, solids and liquids: 326g
• Blueberries, canned, heavy syrup, solids and liquids: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Blueberries, canned, heavy syrup, solids and liquids?

Macros Ratio

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

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.051% 0.016g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	58% 75.2g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	96% 69.8g	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	29% 11g	14.4% 5.45g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	3.96% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	4% 36μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.34% 0.088mg	9.66% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.85% 0.49mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	9.44% 0.12mg	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	22% 88μg	1.7% 6.8μg	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	10% 9.13mg	4.17% 3.75mg	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% 2.54mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6.85% 68.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	20% 0.18mg	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	26.5% 2.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	3.25% 13.6mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	30% 0.69mg	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	6.52% 45.7mg	4.87% 34mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	2.17% 0.24mg	11mg per day for Men 19-50 years
Water	6.6% 245g	7.07% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blackberries, canned, heavy syrup, solids and liquids vs Blueberries, canned, heavy syrup, solids and liquids:

• Blackberries, canned, heavy syrup, solids and liquids have 5.3 times more Vitamin A, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 12.9 times more Vitamin B9, 2.4 times more Vitamin C, 2 times more Vitamin E and 2 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B6 per 300 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blackberries, canned, heavy syrup, solids and liquids vs Blueberries, canned, heavy syrup, solids and liquids:

• Blackberries, canned, heavy syrup, solids and liquids have 4 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 300 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blackberries, canned, heavy syrup, solids and liquids have 2 times more Fiber and 1.9 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 2.2 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.