Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blueberries	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	18.6% 24g	130g per day for Men 19-50 years
Sugars	54% 39g	23% 16.8g	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	17.8% 6.75g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	9% 0.12mg	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	13.4% 53.6μg	3.47% 14μg	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	6.17% 5.56mg	5.5% 4.96mg	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	10.3% 1.55mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Blueberries	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	7.28% 0.065mg	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	16% 1.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	12.7% 0.29mg	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	3.97% 27.8mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blueberries:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blueberries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Blueberries:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 2.6 times more Calcium, 4 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Blueberries.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blueberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.8 times more Energy, 1.9 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 4.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Blueberries provide inadequate amounts of Omega 6 in seven ounces.