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

Weight per 300 calories

• Blueberries, canned, heavy syrup, solids and liquids: 341g
• Frozen Blackberries: 469g

Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more energy per 100g than Frozen Blackberries. It has average energy density when compared to other foods. Frozen Blackberries having low energy density.

Discover which food has more nutrients per 300 calories - Blueberries, canned, heavy syrup, solids and liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	96% 69.8g	69% 50g	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	14.4% 5.45g	61.7% 23.4g	38g per day for Men 19-50 years
Protein	3.96% 2.2g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	3.13% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.66% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.44% 0.12mg	22% 0.29mg	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	1.7% 6.8μg	40% 159μg	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	4.17% 3.75mg	16% 14.5mg	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	8.64% 1.3mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	77.3% 93μg	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	1.7% 17mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	62.5% 0.56mg	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	14% 1.13mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	3.25% 13.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	249% 5.73mg	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	4.87% 34mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	2.17% 0.24mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.07% 262g	10.4% 385g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Frozen Blackberries contain 14.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 23.4 times more Vitamin B9, 3.9 times more Vitamin C, 4.2 times more Vitamin E and 4.3 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 300 calories.
• 300 calories of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, 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 300 calories.

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

• 300 kcal of Frozen Blackberries contain 8 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 7.6 times more Magnesium, 8.3 times more Manganese, 4.1 times more Phosphorus, 4.8 times more Potassium, 4.9 times more Zinc and 1.5 times more Water than Blueberries, canned, heavy syrup, solids and liquids.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more Sugars than Frozen Blackberries.
• While 300 kcal of Frozen Blackberries contain 1.9 times more Omega 3, 4.3 times more Fiber and 2.5 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories 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 300 calories.