Comparing Nutrients in 5 ounces Blackberries, canned, heavy syrup, solids and liquids VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Energy	4.5% 130kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	17% 22.2g	130g per day for Men 19-50 years
Sugars	38.5% 28g	21% 15g	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	12.7% 4.8g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	6.65% 0.086mg	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	9.57% 38.3μg	12% 48μg	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	4.4% 3.97mg	4.9% 4.4mg	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	7.37% 1.1mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	11.5% 0.92mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	75.4% 1.73mg	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	2.83% 20mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.88% 106g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• Blackberries, canned, heavy syrup, solids and liquids have 1.8 times more Vitamin A than Frozen Blackberries.
• While Frozen Blackberries contain 4.2 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 5 oz.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• Frozen Blackberries contain 1.4 times more Calcium, 1.3 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Copper, Iron and Water per 5 oz.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Frozen Blackberries.
• While Frozen Blackberries contain 3 times more Omega 3 and 1.5 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Protein per 5 oz.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.