Nutrients in 300 calories of Blueberries, canned, light syrup, drained

Blueberries, canned, light syrup, drained.

Weight per 300 Calories

Blueberries, canned, light syrup, drained

341g

Blueberries, canned, light syrup, drained has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

92%

300 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drained

Energy300 kcal

10.3%

Blueberries, canned, light syrup, drained 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

Fat1.36 g

1.4%

Blueberries, canned, light syrup, drained have 1.3636363636364 g of Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.095 g

0.3%

Blueberries, canned, light syrup, drained have 0.095454545454545 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16%

Blueberries, canned, light syrup, drained have 0.25568181818182 g of Omega 3 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.39 g

2.3%

Blueberries, canned, light syrup, drained have 0.38863636363636 g of Omega 6 per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Blueberries, canned, light syrup, drained 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

Carbohydrate77.3 g

59.4%

Blueberries, canned, light syrup, drained have 77.25 g of Carbohydrate per 300 calories, which is 59.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars59.5 g

82%

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

Blueberries, canned, light syrup, drained have 59.488636363636 g of Sugars per 300 calories, which is 82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose28.7 g

39.6%

≤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]

Blueberries, canned, light syrup, drained have 28.738636363636 g of Fructose per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose29.4 g

Blueberries, canned, light syrup, drained have 29.386363636364 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Blueberries, canned, light syrup, drained have 1.3977272727273 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.86 g

23.3%

Blueberries, canned, light syrup, drained have 8.8636363636364 g of Fiber per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.55 g

6.33%

Blueberries, canned, light syrup, drained have 3.5454545454545 g of Protein per 300 calories, which is 6.33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blueberries, canned, light syrup, drained

Vitamin A6.8 μg

0.76%

RAE, retinol activity equivalents

Blueberries, canned, light syrup, drained 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 B10.16 mg

13%

Thiamine

Blueberries, canned, light syrup, drained have 0.15681818181818 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.6%

Riboflavin

Blueberries, canned, light syrup, drained have 0.45 mg of Vitamin B2 per 300 calories, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.24 mg

7.73%

Niacin, nicotinic acid, niacinamide

Blueberries, canned, light syrup, drained have 1.2375 mg of Vitamin B3 per 300 calories, which is 7.73% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.14 mg

2.8%

Pantothenic acid

Blueberries, canned, light syrup, drained have 0.13977272727273 mg of Vitamin B5 per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Blueberries, canned, light syrup, drained have 0.16704545454545 mg of Vitamin B6 per 300 calories, which is 13% 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, light syrup, drained 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, light syrup, drained 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 C1.7 mg

1.9%

Ascorbic acid

Blueberries, canned, light syrup, drained have 1.7045454545455 mg of Vitamin C per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Blueberries, canned, light syrup, drained 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 E4.7 mg

31.4%

Tocopherols and Tocotrienols

Blueberries, canned, light syrup, drained have 4.7045454545455 mg of Vitamin E per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K68 μg

56.5%

Phytomenadione or phylloquinone

Blueberries, canned, light syrup, drained have 67.840909090909 μg of Vitamin K per 300 calories, which is 56.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries, canned, light syrup, drained

Calcium20.5 mg

2.05%

Blueberries, canned, light syrup, drained have 20.454545454545 mg of Calcium per 300 calories, which is 2.05% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Blueberries, canned, light syrup, drained 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

Iron1.47 mg

18.3%

Blueberries, canned, light syrup, drained have 1.4659090909091 mg of Iron per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13.6 mg

3.25%

Blueberries, canned, light syrup, drained 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

Manganese1.5 mg

65.2%

Blueberries, canned, light syrup, drained have 1.5 mg of Manganese per 300 calories, which is 65.2% 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

Phosphorus41 mg

5.84%

Blueberries, canned, light syrup, drained have 40.909090909091 mg of Phosphorus per 300 calories, which is 5.84% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium184 mg

5.4%

Blueberries, canned, light syrup, drained have 184.09090909091 mg of Potassium per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.34 μg

0.62%

Blueberries, canned, light syrup, drained 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, light syrup, drained 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

Zinc0.31 mg

2.8%

Blueberries, canned, light syrup, drained have 0.30681818181818 mg of Zinc per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water258 g

6.98%

Blueberries, canned, light syrup, drained have 258.13636363636 g of Water per 300 calories, which is 6.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Blueberries, canned, light syrup, drained:

300 calories of Blueberries, canned, light syrup, drained is an excellent source of Vitamin B2, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B3 and Vitamin B6.
It also has some Vitamin B5.
While 300 calories of product has trace amounts of Vitamin A, Vitamin B9 and Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Blueberries, canned, light syrup, drained:

300 calories of Blueberries, canned, light syrup, drained is an excellent source of Copper and Manganese.
It has a good amount of Iron.
It also has some Magnesium, Phosphorus, Potassium and Zinc.
While 300 calories of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 300 calories of Blueberries, canned, light syrup, drained:

300 calories of Blueberries, canned, light syrup, drained has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate, Fructose and Fiber.
It also has a good amount of Omega 3.
This fruit has some Protein.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Blueberries, canned, light syrup, drained with:

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Food Info

Nutrients in 300 calories of Blueberries, canned, light syrup, drained

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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