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

Blueberries, canned, heavy syrup, solids and liquids.

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Blueberries, canned, heavy syrup, solids and liquids

Energy349 kcal

12%

Blueberries, canned, heavy syrup, solids and liquids have 349.26584 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.35%

Blueberries, canned, heavy syrup, solids and liquids have 1.3097469 g of Fat per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Blueberries, canned, heavy syrup, solids and liquids have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.4%

Blueberries, canned, heavy syrup, solids and liquids have 0.23019794 g of Omega 3 per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Blueberries, canned, heavy syrup, solids and liquids have 0.34132798 g of Omega 6 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Blueberries, 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

Carbohydrate87.6 g

67.3%

Blueberries, canned, heavy syrup, solids and liquids have 87.5545958 g of Carbohydrate per 14 ounces, which is 67.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars81.2 g

112%

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

Blueberries, canned, heavy syrup, solids and liquids have 81.2043078 g of Sugars per 14 ounces, which is 112% 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

Fiber6.35 g

16.7%

Blueberries, canned, heavy syrup, solids and liquids have 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.58 g

4.6%

Blueberries, canned, heavy syrup, solids and liquids have 2.5798045 g of Protein per 14 ounces, which is 4.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blueberries, canned, heavy syrup, solids and liquids

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Blueberries, canned, heavy syrup, solids and liquids have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11.2%

Thiamine

Blueberries, canned, heavy syrup, solids and liquids have 0.13494362 mg of Vitamin B1 per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Blueberries, canned, heavy syrup, solids and liquids have 0.21035329 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.45 mg

2.8%

Niacin, nicotinic acid, niacinamide

Blueberries, canned, heavy syrup, solids and liquids have 0.44848909 mg of Vitamin B3 per 14 ounces, which is 2.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

7.06%

Pantothenic acid

Blueberries, canned, heavy syrup, solids and liquids have 0.35323477 mg of Vitamin B5 per 14 ounces, which is 7.06% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Blueberries, 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 B97.94 μg

Folates and Folic Acid

Blueberries, canned, heavy syrup, solids and liquids have 7.93786 μg of Vitamin B9 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Blueberries, 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
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Vitamin C4.37 mg

4.85%

Ascorbic acid

Blueberries, canned, heavy syrup, solids and liquids have 4.365823 mg of Vitamin C per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Blueberries, 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
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Vitamin E1.5 mg

10%

Tocopherols and Tocotrienols

Blueberries, canned, heavy syrup, solids and liquids have 1.5081934 mg of Vitamin E per 14 ounces, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K25.4 μg

21%

Phytomenadione or phylloquinone

Blueberries, canned, heavy syrup, solids and liquids have 25.401152 μg of Vitamin K per 14 ounces, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries, canned, heavy syrup, solids and liquids

Calcium20 mg

Blueberries, canned, heavy syrup, solids and liquids have 19.84465 mg of Calcium per 14 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.4%

Blueberries, canned, heavy syrup, solids and liquids have 0.21035329 mg of Copper per 14 ounces, which is 23.4% 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

Iron1.3 mg

16.4%

Blueberries, canned, heavy syrup, solids and liquids have 1.3097469 mg of Iron per 14 ounces, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium16 mg

3.78%

Blueberries, canned, heavy syrup, solids and liquids have 15.87572 mg of Magnesium per 14 ounces, which is 3.78% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.81 mg

35%

Blueberries, canned, heavy syrup, solids and liquids have 0.80569279 mg of Manganese per 14 ounces, which is 35% 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

Phosphorus39.7 mg

5.67%

Blueberries, canned, heavy syrup, solids and liquids have 39.6893 mg of Phosphorus per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium159 mg

4.67%

Blueberries, canned, heavy syrup, solids and liquids have 158.7572 mg of Potassium per 14 ounces, which is 4.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Blueberries, canned, heavy syrup, solids and liquids have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Blueberries, 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

Zinc0.28 mg

2.53%

Blueberries, canned, heavy syrup, solids and liquids have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water305 g

8.24%

Blueberries, canned, heavy syrup, solids and liquids have 304.7344454 g of Water per 14 ounces, which is 8.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

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

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

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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