Nutrients in 5 ounces of Blackberries, canned, heavy syrup, solids and liquids

Blackberries, canned, heavy syrup, solids and liquids.

Macros Ratio

Protein Fat Carbs

94%

5 oz ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquids

Energy130 kcal

4.5%

Blackberries, canned, heavy syrup, solids and liquids have 130.4077 kcal of Energy per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Blackberries, canned, heavy syrup, solids and liquids have 0.1984465 g of Fat per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.007 g

0.022%

Blackberries, canned, heavy syrup, solids and liquids have 0.007087375 g of Saturated Fat per 5 ounces, which is 0.022% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.4%

Blackberries, canned, heavy syrup, solids and liquids have 0.038271825 g of Omega 3 per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.075 g

0.44%

Blackberries, canned, heavy syrup, solids and liquids have 0.075126175 g of Omega 6 per 5 ounces, which is 0.44% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate32.7 g

25%

Blackberries, canned, heavy syrup, solids and liquids have 32.7436725 g of Carbohydrate per 5 ounces, which is 25% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars28 g

38.5%

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

Blackberries, canned, heavy syrup, solids and liquids have 27.9242575 g of Sugars per 5 ounces, which is 38.5% 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

Fiber4.8 g

12.7%

Blackberries, canned, heavy syrup, solids and liquids have 4.819415 g of Fiber per 5 ounces, which is 12.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.86 g

3.3%

Blackberries, canned, heavy syrup, solids and liquids have 1.85689225 g of Protein per 5 ounces, which is 3.3% 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 A15.6 μg

1.73%

RAE, retinol activity equivalents

Blackberries, canned, heavy syrup, solids and liquids have 15.592225 μg of Vitamin A per 5 ounces, which is 1.73% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.038 mg

3.2%

Thiamine

Blackberries, canned, heavy syrup, solids and liquids have 0.038271825 mg of Vitamin B1 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.055 mg

4.25%

Riboflavin

Blackberries, canned, heavy syrup, solids and liquids have 0.055281525 mg of Vitamin B2 per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.41 mg

2.54%

Niacin, nicotinic acid, niacinamide

Blackberries, canned, heavy syrup, solids and liquids have 0.406815325 mg of Vitamin B3 per 5 ounces, which is 2.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.3%

Pantothenic acid

Blackberries, canned, heavy syrup, solids and liquids have 0.214038725 mg of Vitamin B5 per 5 ounces, which is 4.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.051 mg

3.93%

Pyridoxine

Blackberries, canned, heavy syrup, solids and liquids have 0.0510291 mg of Vitamin B6 per 5 ounces, which is 3.93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938.3 μg

9.57%

Folates and Folic Acid

Blackberries, canned, heavy syrup, solids and liquids have 38.271825 μg of Vitamin B9 per 5 ounces, which is 9.57% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.97 mg

4.4%

Ascorbic acid

Blackberries, canned, heavy syrup, solids and liquids have 3.96893 mg of Vitamin C per 5 ounces, which is 4.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.37%

Tocopherols and Tocotrienols

Blackberries, canned, heavy syrup, solids and liquids have 1.1056305 mg of Vitamin E per 5 ounces, which is 7.37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

15.7%

Phytomenadione or phylloquinone

Blackberries, canned, heavy syrup, solids and liquids have 18.8524175 μg of Vitamin K per 5 ounces, which is 15.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries, canned, heavy syrup, solids and liquids

Calcium29.8 mg

2.98%

Blackberries, canned, heavy syrup, solids and liquids have 29.766975 mg of Calcium per 5 ounces, which is 2.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Blackberries, canned, heavy syrup, solids and liquids have 0.188524175 mg of Copper per 5 ounces, which is 21% 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

Iron0.92 mg

11.5%

Blackberries, canned, heavy syrup, solids and liquids have 0.92135875 mg of Iron per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.74%

Blackberries, canned, heavy syrup, solids and liquids have 24.097075 mg of Magnesium per 5 ounces, which is 5.74% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.99 mg

43%

Blackberries, canned, heavy syrup, solids and liquids have 0.987980075 mg of Manganese per 5 ounces, which is 43% 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

Phosphorus20 mg

2.83%

Blackberries, canned, heavy syrup, solids and liquids have 19.84465 mg of Phosphorus per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium140 mg

4.13%

Blackberries, canned, heavy syrup, solids and liquids have 140.330025 mg of Potassium per 5 ounces, which is 4.13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.43 μg

0.77%

Blackberries, canned, heavy syrup, solids and liquids have 0.4252425 μg of Selenium per 5 ounces, which is 0.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.25 mg

0.28%

Blackberries, canned, heavy syrup, solids and liquids have 4.252425 mg of Sodium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.26 mg

2.3%

Blackberries, canned, heavy syrup, solids and liquids have 0.2551455 mg of Zinc per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water106 g

2.88%

Blackberries, canned, heavy syrup, solids and liquids have 106.3956735 g of Water per 5 ounces, which is 2.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Blackberries, canned, heavy syrup, solids and liquids:

5 ounces of Blackberries, canned, heavy syrup, solids and liquids has a good amount of Vitamin B9, Vitamin E and Vitamin K.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Blackberries, canned, heavy syrup, solids and liquids:

5 ounces of Blackberries, 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 Calcium, Magnesium, Phosphorus and Potassium.
While 5 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Blackberries, canned, heavy syrup, solids and liquids:

5 ounces of Blackberries, canned, heavy syrup, solids and liquids is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber.
It also has some Protein.
While 5 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

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Food Info

Nutrients in 5 ounces of Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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