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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	5.8% 169kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	35.3% 46g	130g per day for Men 19-50 years
Sugars	54% 39g	54% 39g	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	11.5% 4.37g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	5.5% 0.071mg	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	3.47% 14μg	13.4% 53.6μg	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	2.2% 2mg	6.17% 5.56mg	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	6.88% 1.03mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.3% 0.26mg	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	9.67% 0.77mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	60% 1.4mg	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% 14mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.03% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sweetened Frozen Blueberries versus 7 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 7 ounces of Sweetened Frozen Blueberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Sweetened Frozen Blueberries have 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B9, 2.8 times more Vitamin C and 1.5 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 3.5 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 8.5 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Fiber and 3.3 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• Both Sweetened Frozen Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.