Comparing Nutrients in 7 ounces Blueberries, canned, heavy syrup, solids and liquids VS 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	6.02% 175kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	24% 31g	130g per day for Men 19-50 years
Sugars	56% 40.6g	29.2% 21g	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	8.36% 3.18g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	9.3% 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	0.99% 3.97μg	17% 67.5μg	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	2.43% 2.2mg	6.84% 6.15mg	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	5.03% 0.75mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	32.7% 39.3μg	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	0.99% 9.92mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	26.5% 0.24mg	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	8.2% 0.65mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	106% 2.43mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	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	1.26% 0.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.4% 163g	3700g per day for Men 19-50 years

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

• Frozen Blackberries contain 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 17 times more Vitamin B9, 2.8 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• 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 7 oz.

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

• Frozen Blackberries contain 5.8 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium and 3.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries have similar amounts of Water per 7 oz.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Frozen Blackberries.
• While Frozen Blackberries contain 1.4 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.