Comparing Nutrients in 5 ounces Frozen Wild Blueberries VS 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	2.8% 80.8kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	38.5% 28g	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	7.25% 5.26g	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	0% 0g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.93% 0.051mg	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	9.57% 38.3μg	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	2.68% 2.4mg	4.4% 3.97mg	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	2.46% 0.37mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 19μg	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	2.4% 24mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	21% 0.19mg	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	10.3% 0.82mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	43% 0.99mg	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	2.63% 18.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.88% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Blackberries, canned, heavy syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Wild Blueberries versus 5 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Wild Blueberries have 2.1 times more Vitamin B3 than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 5.6 times more Vitamin B2, 1.8 times more Vitamin B6, 1.6 times more Vitamin C and 3 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 B1 per five ounces.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• 5 ounces 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 five ounces.

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

• 5 ounces of Frozen Wild Blueberries have 4.1 times more Manganese and 3.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 2.4 times more Magnesium and 1.5 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Water per five ounces.
• 5 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Wild Blueberries have 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Energy, 1.7 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein