Nutrients in 14 ounces of Blackberries, canned, heavy syrup, solids and liquids

Blackberries, canned, heavy syrup, solids and liquids.

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquids

Energy365 kcal

12.6%

Blackberries, canned, heavy syrup, solids and liquids have 365.14156 kcal of Energy per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Blackberries, canned, heavy syrup, solids and liquids have 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.02 g

0.062%

Blackberries, canned, heavy syrup, solids and liquids have 0.01984465 g of Saturated Fat per 14 ounces, which is 0.062% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Blackberries, canned, heavy syrup, solids and liquids have 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.24%

Blackberries, canned, heavy syrup, solids and liquids have 0.21035329 g of Omega 6 per 14 ounces, which is 1.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Blackberries, canned, heavy syrup, solids and liquids have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate92 g

70.5%

Blackberries, canned, heavy syrup, solids and liquids have 91.682283 g of Carbohydrate per 14 ounces, which is 70.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars78 g

108%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Blackberries, canned, heavy syrup, solids and liquids have 78.187921 g of Sugars per 14 ounces, which is 108% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber13.5 g

35.5%

Blackberries, canned, heavy syrup, solids and liquids have 13.494362 g of Fiber per 14 ounces, which is 35.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.2 g

9.3%

Blackberries, canned, heavy syrup, solids and liquids have 5.1992983 g of Protein per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Blackberries, canned, heavy syrup, solids and liquids

Vitamin A43.7 μg

4.85%

RAE, retinol activity equivalents

Blackberries, canned, heavy syrup, solids and liquids have 43.65823 μg of Vitamin A per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.11 mg

8.93%

Thiamine

Blackberries, canned, heavy syrup, solids and liquids have 0.10716111 mg of Vitamin B1 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.15 mg

12%

Riboflavin

Blackberries, canned, heavy syrup, solids and liquids have 0.15478827 mg of Vitamin B2 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.14 mg

7.1%

Niacin, nicotinic acid, niacinamide

Blackberries, canned, heavy syrup, solids and liquids have 1.13908291 mg of Vitamin B3 per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.6 mg

12%

Pantothenic acid

Blackberries, canned, heavy syrup, solids and liquids have 0.59930843 mg of Vitamin B5 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.14 mg

11%

Pyridoxine

Blackberries, canned, heavy syrup, solids and liquids have 0.14288148 mg of Vitamin B6 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9107 μg

26.8%

Folates and Folic Acid

Blackberries, canned, heavy syrup, solids and liquids have 107.16111 μg of Vitamin B9 per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Blackberries, canned, heavy syrup, solids and liquids have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C11 mg

12.3%

Ascorbic acid

Blackberries, canned, heavy syrup, solids and liquids have 11.113004 mg of Vitamin C per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Blackberries, canned, heavy syrup, solids and liquids have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.1 mg

20.6%

Tocopherols and Tocotrienols

Blackberries, canned, heavy syrup, solids and liquids have 3.0957654 mg of Vitamin E per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K52.8 μg

44%

Phytomenadione or phylloquinone

Blackberries, canned, heavy syrup, solids and liquids have 52.786769 μg of Vitamin K per 14 ounces, which is 44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries, canned, heavy syrup, solids and liquids

Calcium83.3 mg

8.33%

Blackberries, canned, heavy syrup, solids and liquids have 83.34753 mg of Calcium per 14 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Blackberries, canned, heavy syrup, solids and liquids have 0.52786769 mg of Copper per 14 ounces, which is 58.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.58 mg

32.2%

Blackberries, canned, heavy syrup, solids and liquids have 2.5798045 mg of Iron per 14 ounces, which is 32.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium67.5 mg

16%

Blackberries, canned, heavy syrup, solids and liquids have 67.47181 mg of Magnesium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.77 mg

120%

Blackberries, canned, heavy syrup, solids and liquids have 2.76634421 mg of Manganese per 14 ounces, which is 120% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus55.6 mg

7.94%

Blackberries, canned, heavy syrup, solids and liquids have 55.56502 mg of Phosphorus per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium393 mg

11.6%

Blackberries, canned, heavy syrup, solids and liquids have 392.92407 mg of Potassium per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Blackberries, canned, heavy syrup, solids and liquids have 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Blackberries, canned, heavy syrup, solids and liquids have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.71 mg

6.5%

Blackberries, canned, heavy syrup, solids and liquids have 0.7144074 mg of Zinc per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water298 g

8.05%

Blackberries, canned, heavy syrup, solids and liquids have 297.9078858 g of Water per 14 ounces, which is 8.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Blackberries, canned, heavy syrup, solids and liquids:

14 ounces of Blackberries, canned, heavy syrup, solids and liquids is an excellent source of Vitamin B9, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Blackberries, canned, heavy syrup, solids and liquids:

14 ounces of Blackberries, canned, heavy syrup, solids and liquids has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Calcium, Magnesium, Phosphorus and Potassium.
This fruit has some Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 14 ounces of Blackberries, canned, heavy syrup, solids and liquids:

14 ounces of Blackberries, canned, heavy syrup, solids and liquids has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Protein.
This fruit has some Omega 3.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Blackberries, canned, heavy syrup, solids and liquids with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Blackberries, canned, heavy syrup, solids and liquids with: