Comparing Nutrients in 100 calories Blackberries, canned, heavy syrup, solids and liquids VS Blueberries

Weight per 100 calories

• Blackberries, canned, heavy syrup, solids and liquids: 109g
• Blueberries: 175g

Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more energy per 100g than Blueberries. It has average energy density when compared to other foods. Raw Blueberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries, canned, heavy syrup, solids and liquids or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.017% 0.005g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	1.83% 0.029g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	24% 17.5g	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	12% 8.7g	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	% 8.56g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	9.73% 3.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.45% 0.029mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.75% 0.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.34% 29.3μg	2.63% 10.5μg	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	3.4% 3.04mg	19% 17mg	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	5.65% 0.85mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	28.2% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.05% 10.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	11% 0.1mg	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	8.83% 0.71mg	6.14% 0.49mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	25.6% 0.59mg	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	2.17% 15.2mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	3.16% 108mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.33μg	0.32% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.26mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	1.78% 0.2mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	4% 148g	3700g per day for Men 19-50 years

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

• Blackberries, canned, heavy syrup, solids and liquids have 2.3 times more Vitamin A and 2.8 times more Vitamin B9 than Raw Blueberries.
• While Raw Blueberries contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 5.6 times more Vitamin C and 2.3 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Raw Blueberries have similar amounts of Vitamin E per 100 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Blackberries, canned, heavy syrup, solids and liquids have 2.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium and 1.3 times more Manganese than Raw Blueberries.
• While Raw Blueberries contain 1.4 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 1.8 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Sugars than Raw Blueberries.
• While Raw Blueberries contain 3.5 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Raw Blueberries have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.