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

Weight per 500 calories

• Frozen Blackberries: 781g
• Blueberries, canned, heavy syrup, solids and liquids: 568g

Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more energy per unit of mass than Frozen Blackberries, which is average in comparison to other foods. Frozen Blackberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	96% 125g	130g per day for Men 19-50 years
Sugars	115% 83.4g	160% 116g	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	103% 39g	24% 9.1g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	1.26% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	15.7% 0.2mg	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	66.4% 266μg	2.84% 11.4μg	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	27% 24.2mg	6.94% 6.25mg	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	61% 9.14mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	30.3% 36.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	22.7% 227mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	33.5% 0.3mg	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	78% 6.25mg	23.4% 1.88mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	415% 9.55mg	50% 1.15mg	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	33.5% 234mg	8.1% 57mg	700mg per day for Men 19-50 years
Potassium	32% 1094mg	6.7% 227mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.8mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	17.4% 642g	11.8% 436g	3700g per day for Men 19-50 years

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

• Frozen Blackberries have 4.1 times more Vitamin A, 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 Frozen Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Frozen Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Blackberries have 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, 5.5 times more Selenium, 4.9 times more Zinc and 1.5 times more Water than Blueberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Frozen Blackberries have 1.9 times more Omega 3, 2.6 times more Omega 6, 4.3 times more Fiber and 2.5 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.