Nutrients in 500 calories of Blackberries, canned, heavy syrup, solids and liquids

Blackberries, canned, heavy syrup, solids and liquids.

Weight per 500 Calories

Blackberries, canned, heavy syrup, solids and liquids

544g

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

Macros Ratio

Protein Fat Carbs

94%

500 kcal ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquids

Energy500 kcal

17.2%

Blackberries, canned, heavy syrup, solids and liquids have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.76 g

0.78%

Blackberries, canned, heavy syrup, solids and liquids have 0.76086956521739 g of Fat per 500 calories, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.085%

Blackberries, canned, heavy syrup, solids and liquids have 0.027173913043478 g of Saturated Fat per 500 calories, which is 0.085% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.17%

Blackberries, canned, heavy syrup, solids and liquids have 0.14673913043478 g of Omega 3 per 500 calories, which is 9.17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Blackberries, canned, heavy syrup, solids and liquids have 0.28804347826087 g of Omega 6 per 500 calories, which is 1.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate126 g

97%

Blackberries, canned, heavy syrup, solids and liquids have 125.54347826087 g of Carbohydrate per 500 calories, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars107 g

148%

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

Blackberries, canned, heavy syrup, solids and liquids have 107.0652173913 g of Sugars per 500 calories, which is 148% 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

Fiber18.5 g

48.6%

Blackberries, canned, heavy syrup, solids and liquids have 18.478260869565 g of Fiber per 500 calories, which is 48.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.1 g

12.7%

Blackberries, canned, heavy syrup, solids and liquids have 7.1195652173913 g of Protein per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries, canned, heavy syrup, solids and liquids

Vitamin A59.8 μg

6.64%

RAE, retinol activity equivalents

Blackberries, canned, heavy syrup, solids and liquids have 59.782608695652 μg of Vitamin A per 500 calories, which is 6.64% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12.2%

Thiamine

Blackberries, canned, heavy syrup, solids and liquids have 0.14673913043478 mg of Vitamin B1 per 500 calories, which is 12.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.3%

Riboflavin

Blackberries, canned, heavy syrup, solids and liquids have 0.21195652173913 mg of Vitamin B2 per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.56 mg

9.75%

Niacin, nicotinic acid, niacinamide

Blackberries, canned, heavy syrup, solids and liquids have 1.5597826086957 mg of Vitamin B3 per 500 calories, which is 9.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg

16.4%

Pantothenic acid

Blackberries, canned, heavy syrup, solids and liquids have 0.82065217391304 mg of Vitamin B5 per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Blackberries, canned, heavy syrup, solids and liquids have 0.19565217391304 mg of Vitamin B6 per 500 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9147 μg

36.7%

Folates and Folic Acid

Blackberries, canned, heavy syrup, solids and liquids have 146.73913043478 μg of Vitamin B9 per 500 calories, which is 36.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15.2 mg

17%

Ascorbic acid

Blackberries, canned, heavy syrup, solids and liquids have 15.217391304348 mg of Vitamin C per 500 calories, which is 17% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.24 mg

28.3%

Tocopherols and Tocotrienols

Blackberries, canned, heavy syrup, solids and liquids have 4.2391304347826 mg of Vitamin E per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K72.3 μg

60.2%

Phytomenadione or phylloquinone

Blackberries, canned, heavy syrup, solids and liquids have 72.282608695652 μg of Vitamin K per 500 calories, which is 60.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries, canned, heavy syrup, solids and liquids

Calcium114 mg

11.4%

Blackberries, canned, heavy syrup, solids and liquids have 114.13043478261 mg of Calcium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80.3%

Blackberries, canned, heavy syrup, solids and liquids have 0.72282608695652 mg of Copper per 500 calories, which is 80.3% 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

Iron3.53 mg

44%

Blackberries, canned, heavy syrup, solids and liquids have 3.5326086956522 mg of Iron per 500 calories, which is 44% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium92 mg

22%

Blackberries, canned, heavy syrup, solids and liquids have 92.391304347826 mg of Magnesium per 500 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.8 mg

165%

Blackberries, canned, heavy syrup, solids and liquids have 3.7880434782609 mg of Manganese per 500 calories, which is 165% 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

Phosphorus76 mg

11%

Blackberries, canned, heavy syrup, solids and liquids have 76.086956521739 mg of Phosphorus per 500 calories, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium538 mg

16%

Blackberries, canned, heavy syrup, solids and liquids have 538.04347826087 mg of Potassium per 500 calories, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.63 μg

2.96%

Blackberries, canned, heavy syrup, solids and liquids have 1.6304347826087 μg of Selenium per 500 calories, which is 2.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.3 mg

1.1%

Blackberries, canned, heavy syrup, solids and liquids have 16.304347826087 mg of Sodium per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.9%

Blackberries, canned, heavy syrup, solids and liquids have 0.97826086956522 mg of Zinc per 500 calories, which is 8.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water408 g

11%

Blackberries, canned, heavy syrup, solids and liquids have 407.9347826087 g of Water per 500 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Blackberries, canned, heavy syrup, solids and liquids:

500 calories 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 500 calories of Blackberries, canned, heavy syrup, solids and liquids:

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

Macronutrients in 500 calories of Blackberries, canned, heavy syrup, solids and liquids:

500 calories of Blackberries, canned, heavy syrup, solids and liquids has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber.
It also has a good amount of Omega 3 and Protein.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

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

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Food Info

Nutrients in 500 calories of Blackberries, canned, heavy syrup, solids and liquids

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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