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

Weight per 500 calories

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

Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more energy per unit of mass than Frozen Wild Blueberries, which is average in comparison to other foods. Frozen Wild Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Wild Blueberries	Blackberries, 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	1.45% 1.4g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	9.17% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	45% 32.5g	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	% 29.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	102% 38.6g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	0% 0g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	6.64% 59.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	15% 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	NA	36.7% 147μg	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	16.6% 15mg	17% 15.2mg	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	15.2% 2.3mg	28.3% 4.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.2% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	15% 149mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	NA	80.3% 0.72mg	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	63.6% 5.1mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	165% 3.8mg	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	16.3% 114mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.88mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	20.3% 753g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Wild Blueberries have 1.8 times more Vitamin B1 and 3.4 times more Vitamin B3 than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 3.5 times more Vitamin B2 and 1.9 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Frozen Wild Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Wild Blueberries have 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.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Magnesium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blackberries, canned, heavy syrup, solids and liquids 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 Frozen Wild Blueberries have 2.1 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Wild Blueberries provide inadequate amounts of Protein