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

Weight per 500 calories

• Blackberries: 1163g
• Blueberries, canned, heavy syrup, solids and liquids: 568g

Blueberries, canned, heavy syrup, solids and liquids have 2 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	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	5.87% 5.7g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	86% 112g	96% 125g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	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	38.5% 28g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	162% 61.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	29% 16g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	1.26% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	72.7% 291μg	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	271% 244mg	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	91% 13.6mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	30.3% 36.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	33.7% 337mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	90% 7.2mg	23.4% 1.88mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	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	36.5% 256mg	8.1% 57mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	6.7% 227mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	11.8% 436g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 11.3 times more Vitamin A, 1.2 times more Vitamin B1, 11.7 times more Vitamin B3, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 25.6 times more Vitamin B9, 39.1 times more Vitamin C, 6.3 times more Vitamin E and 6.3 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw 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 Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blackberries have 11.9 times more Calcium, 6.4 times more Copper, 3.8 times more Iron, 10.2 times more Magnesium, 6.5 times more Manganese, 4.5 times more Phosphorus, 8.3 times more Potassium, 8.2 times more Selenium, 15.5 times more Zinc and 2.3 times more Water than Blueberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Raw Blackberries have 3 times more Fat, 3.3 times more Omega 3, 4.4 times more Omega 6, 6.8 times more Fiber and 4.4 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 2 times more Sugars than Raw Blackberries.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.