Nutrients in 300 calories of Blueberries, canned, heavy syrup, solids and liquids

Blueberries, canned, heavy syrup, solids and liquids.

Weight per 300 Calories

Blueberries, canned, heavy syrup, solids and liquids

341g

Blueberries, canned, heavy syrup, solids and liquids has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Blueberries, canned, heavy syrup, solids and liquids

Energy300 kcal

10.3%

Blueberries, canned, heavy syrup, solids and liquids have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.13 g

1.16%

Blueberries, canned, heavy syrup, solids and liquids have 1.125 g of Fat per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.092 g

0.29%

Blueberries, canned, heavy syrup, solids and liquids have 0.092045454545455 g of Saturated Fat per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.4%

Blueberries, canned, heavy syrup, solids and liquids have 0.19772727272727 g of Omega 3 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.72%

Blueberries, canned, heavy syrup, solids and liquids have 0.29318181818182 g of Omega 6 per 300 calories, which is 1.72% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.2 g

58%

Blueberries, canned, heavy syrup, solids and liquids have 75.204545454545 g of Carbohydrate per 300 calories, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars69.8 g

96%

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

Blueberries, canned, heavy syrup, solids and liquids have 69.75 g of Sugars per 300 calories, which is 96% 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

Fiber5.45 g

14.4%

Blueberries, canned, heavy syrup, solids and liquids have 5.4545454545455 g of Fiber per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.2 g

3.96%

Blueberries, canned, heavy syrup, solids and liquids have 2.2159090909091 g of Protein per 300 calories, which is 3.96% 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 A6.8 μg

0.76%

RAE, retinol activity equivalents

Blueberries, canned, heavy syrup, solids and liquids have 6.8181818181818 μg of Vitamin A per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.66%

Thiamine

Blueberries, canned, heavy syrup, solids and liquids have 0.11590909090909 mg of Vitamin B1 per 300 calories, which is 9.66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Blueberries, canned, heavy syrup, solids and liquids have 0.18068181818182 mg of Vitamin B2 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.39 mg

2.4%

Niacin, nicotinic acid, niacinamide

Blueberries, canned, heavy syrup, solids and liquids have 0.38522727272727 mg of Vitamin B3 per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

6.07%

Pantothenic acid

Blueberries, canned, heavy syrup, solids and liquids have 0.30340909090909 mg of Vitamin B5 per 300 calories, which is 6.07% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.44%

Pyridoxine

Blueberries, canned, heavy syrup, solids and liquids have 0.12272727272727 mg of Vitamin B6 per 300 calories, which is 9.44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96.8 μg

1.7%

Folates and Folic Acid

Blueberries, canned, heavy syrup, solids and liquids have 6.8181818181818 μg of Vitamin B9 per 300 calories, which is 1.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.75 mg

4.17%

Ascorbic acid

Blueberries, canned, heavy syrup, solids and liquids have 3.75 mg of Vitamin C per 300 calories, which is 4.17% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.64%

Tocopherols and Tocotrienols

Blueberries, canned, heavy syrup, solids and liquids have 1.2954545454545 mg of Vitamin E per 300 calories, which is 8.64% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K22 μg

18%

Phytomenadione or phylloquinone

Blueberries, canned, heavy syrup, solids and liquids have 21.818181818182 μg of Vitamin K per 300 calories, which is 18% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries, canned, heavy syrup, solids and liquids

Calcium17 mg

1.7%

Blueberries, canned, heavy syrup, solids and liquids have 17.045454545455 mg of Calcium per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Blueberries, canned, heavy syrup, solids and liquids have 0.18068181818182 mg of Copper per 300 calories, which is 20% 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

Iron1.13 mg

14%

Blueberries, canned, heavy syrup, solids and liquids have 1.125 mg of Iron per 300 calories, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13.6 mg

3.25%

Blueberries, canned, heavy syrup, solids and liquids have 13.636363636364 mg of Magnesium per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.69 mg

30%

Blueberries, canned, heavy syrup, solids and liquids have 0.69204545454545 mg of Manganese per 300 calories, which is 30% 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

Phosphorus34 mg

4.87%

Blueberries, canned, heavy syrup, solids and liquids have 34.090909090909 mg of Phosphorus per 300 calories, which is 4.87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium136 mg

Blueberries, canned, heavy syrup, solids and liquids have 136.36363636364 mg of Potassium per 300 calories, which is 4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.34 μg

0.62%

Blueberries, canned, heavy syrup, solids and liquids have 0.34090909090909 μg of Selenium per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10.2 mg

0.68%

Blueberries, canned, heavy syrup, solids and liquids have 10.227272727273 mg of Sodium per 300 calories, which is 0.68% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.17%

Blueberries, canned, heavy syrup, solids and liquids have 0.23863636363636 mg of Zinc per 300 calories, which is 2.17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water262 g

7.07%

Blueberries, canned, heavy syrup, solids and liquids have 261.75 g of Water per 300 calories, which is 7.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Blueberries, canned, heavy syrup, solids and liquids:

300 calories of Blueberries, canned, heavy syrup, solids and liquids has a good amount of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K.
It has some Vitamin B3, Vitamin B5 and Vitamin C.
While 300 calories of product has trace amounts of Vitamin A and Vitamin B9, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Blueberries, canned, heavy syrup, solids and liquids:

300 calories 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 and Potassium.
While 300 calories of product has trace amounts of Calcium and Zinc, it has no Selenium and Sodium.

Macronutrients in 300 calories of Blueberries, canned, heavy syrup, solids and liquids:

300 calories 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 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

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

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

Food Info

Nutrients in 300 calories of Blueberries, canned, heavy syrup, solids and liquids

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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