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

Weight per 500 calories

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

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

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	5.2% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	59% 9.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	36.7% 0.48mg	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	2.84% 11.4μg	66.4% 266μg	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	6.94% 6.25mg	27% 24.2mg	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	14.4% 2.16mg	61% 9.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.4μg	129% 155μg	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	2.84% 28.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	104% 0.94mg	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	23.4% 1.88mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	415% 9.55mg	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	8.1% 57mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	32% 1094mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.52% 7.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17.8% 1.95mg	11mg per day for Men 19-50 years
Water	11.8% 436g	17.4% 642g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 calories.
• 500 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 500 calories.

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

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more Sugars than Frozen Blackberries.
• While 500 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 500 calories.
• 500 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 500 calories.