Comparing Nutrients in 7 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	3.9% 113kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	NA	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27.5g	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	0% 0g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	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	3.37% 33.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.4% 1.15mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.03% 149g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 2.1 times more Vitamin B3 than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Vitamin A, 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 have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen Wild Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Wild Blueberries have 4.1 times more Manganese and 3.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 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 have similar amounts of Calcium, Iron, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Wild Blueberries have 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 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.
• Both Frozen Wild Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.