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

Weight per 300 calories

• Blackberries, canned, heavy syrup, solids and liquids: 326g
• Frozen Wild Blueberries: 526g

Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more energy per 100g than Frozen Wild Blueberries. It has average energy density when compared to other foods. Frozen Wild Blueberries having low energy density.

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.051% 0.016g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	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	56% 73g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	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	27% 19.5g	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	% 17.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	61% 23g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	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	4% 36μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.34% 0.088mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.85% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	8.1% 0.11mg	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	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	10% 9.13mg	9.94% 8.95mg	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	9.12% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	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	6.85% 68.5mg	8.95% 89.5mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	26.5% 2.1mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	657% 15mg	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	9.77% 68.4mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	6.6% 245g	12.2% 452g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Frozen Wild Blueberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Frozen Wild Blueberries?

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

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 3.5 times more Vitamin B2 and 1.9 times more Vitamin E than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 1.8 times more Vitamin B1 and 3.4 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 B6 and Vitamin C per 300 calories.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 300 calories of Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• 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 300 calories.

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

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.5 times more Magnesium than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 1.3 times more Calcium, 1.4 times more Iron, 6.6 times more Manganese, 1.5 times more Phosphorus, 6 times more Zinc and 1.8 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries contain similar levels of Potassium per 300 calories.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have more Protein than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 2.1 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Wild Blueberries provide inadequate amounts of Protein