Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Frozen Wild Blueberries: 877g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	93% 121g	130g per day for Men 19-50 years
Sugars	148% 107g	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	45% 32.5g	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	% 29.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	102% 38.6g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	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	6.64% 59.8μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13.5% 0.18mg	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	36.7% 147μg	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	17% 15.2mg	16.6% 15mg	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	28.3% 4.24mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	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	11.4% 114mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	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	44% 3.53mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	1095% 25mg	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	11% 76mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	11% 408g	20.3% 753g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Frozen Wild Blueberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Frozen Wild Blueberries?

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• 500 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 500 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 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 500 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 500 calories.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.5 times more Magnesium than Frozen Wild Blueberries.
• While 500 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 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have more Protein than Frozen Wild Blueberries.
• While 500 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 500 calories.
• 500 calories of Frozen Wild Blueberries provide inadequate amounts of Protein