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

Weight per 100 calories

• Blueberries, canned, heavy syrup, solids and liquids: 114g
• Frozen Blackberries: 156g

Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more energy per 100g than Frozen Blackberries. It has average energy density when compared to other foods. Frozen Blackberries having low energy density.

Discover which food has more nutrients per 100 calories - Blueberries, canned, heavy syrup, solids and liquids or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.096% 0.031g	0.073% 0.023g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	1.5% 0.25g	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% 24.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	23% 16.7g	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	4.8% 1.8g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.25% 2.27μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.63% 0.06mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	7.33% 0.095mg	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	0.57% 2.27μg	13.3% 53μg	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	1.4% 1.25mg	5.4% 4.84mg	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	2.88% 0.43mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.06% 7.27μg	25.8% 31μg	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	0.57% 5.7mg	4.53% 45.3mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	21% 0.19mg	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	4.7% 0.38mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.55mg	8.2% 34.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	83% 1.9mg	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	1.62% 11.4mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	6.43% 219mg	3400mg per day for Men 19-50 years
Selenium	0.21% 0.11μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.1% 1.56mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	3.47% 128g	3700g per day for Men 19-50 years

Blueberries, Canned, Heavy Syrup, Solids And Liquids VS Frozen Blackberries Nutrients Per 100 Kcal

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

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

• 100 kcal of Frozen Blackberries contain 14.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 23.4 times more Vitamin B9, 3.9 times more Vitamin C, 4.2 times more Vitamin E and 4.3 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 calories.
• 100 calories of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, 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 calories.

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

• 100 kcal of Frozen Blackberries contain 8 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 7.6 times more Magnesium, 8.3 times more Manganese, 4.1 times more Phosphorus, 4.8 times more Potassium, 4.9 times more Zinc and 1.5 times more Water than Blueberries, canned, heavy syrup, solids and liquids.
• 100 calories 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 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more Sugars than Frozen Blackberries.
• While 100 kcal of Frozen Blackberries contain 1.9 times more Omega 3, 4.3 times more Fiber and 2.5 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Blackberries offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories 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 calories.