Comparing Nutrients in 100 grams 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	3.03% 88kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.7g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	14.7% 10.7g	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	4.2% 1.6g	13% 5g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	4.7% 0.061mg	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	0.5% 2μg	8.5% 34μg	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	1.22% 1.1mg	3.44% 3.1mg	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	2.53% 0.38mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	16.5% 20μg	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	0.5% 5mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	13.3% 0.12mg	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	4.13% 0.33mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	53% 1.22mg	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	1.43% 10mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.08% 76.8g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Frozen Blackberries per 100 g

Compare the macro and micronutrient content in 100 g of Blueberries, canned, heavy syrup, solids and liquids versus 100 g of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blueberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• 100 g of 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 provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 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 100 grams.

Comparing minerals per 100 grams for Blueberries, canned, heavy syrup, solids and liquids vs Frozen Blackberries:

• 100 g of 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 contain similar levels of Water per 100 grams.
• 100 grams of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of 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 100 g of 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.
• 100 grams of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Blackberries provide inadequate amounts of Omega 6 in 100 grams.