Nutrients in 7 ounces of Blackberries, canned, heavy syrup, solids and liquids

Blackberries, canned, heavy syrup, solids and liquids.

Macros Ratio

Protein Fat Carbs

94%

7 oz ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquids

Energy183 kcal

6.3%

Blackberries, canned, heavy syrup, solids and liquids have 182.57078 kcal of Energy per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Blackberries, canned, heavy syrup, solids and liquids have 0.2778251 g of Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.01 g

0.031%

Blackberries, canned, heavy syrup, solids and liquids have 0.009922325 g of Saturated Fat per 7 ounces, which is 0.031% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.054 g

3.35%

Blackberries, canned, heavy syrup, solids and liquids have 0.053580555 g of Omega 3 per 7 ounces, which is 3.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.62%

Blackberries, canned, heavy syrup, solids and liquids have 0.105176645 g of Omega 6 per 7 ounces, which is 0.62% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46 g

35.3%

Blackberries, canned, heavy syrup, solids and liquids have 45.8411415 g of Carbohydrate per 7 ounces, which is 35.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39 g

54%

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

Blackberries, canned, heavy syrup, solids and liquids have 39.0939605 g of Sugars per 7 ounces, which is 54% 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

Fiber6.75 g

17.8%

Blackberries, canned, heavy syrup, solids and liquids have 6.747181 g of Fiber per 7 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.6 g

4.64%

Blackberries, canned, heavy syrup, solids and liquids have 2.59964915 g of Protein per 7 ounces, which is 4.64% 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 A22 μg

2.43%

RAE, retinol activity equivalents

Blackberries, canned, heavy syrup, solids and liquids have 21.829115 μg of Vitamin A per 7 ounces, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg

4.47%

Thiamine

Blackberries, canned, heavy syrup, solids and liquids have 0.053580555 mg of Vitamin B1 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.077 mg

5.95%

Riboflavin

Blackberries, canned, heavy syrup, solids and liquids have 0.077394135 mg of Vitamin B2 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.56%

Niacin, nicotinic acid, niacinamide

Blackberries, canned, heavy syrup, solids and liquids have 0.569541455 mg of Vitamin B3 per 7 ounces, which is 3.56% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

Pantothenic acid

Blackberries, canned, heavy syrup, solids and liquids have 0.299654215 mg of Vitamin B5 per 7 ounces, which is 6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.071 mg

5.5%

Pyridoxine

Blackberries, canned, heavy syrup, solids and liquids have 0.07144074 mg of Vitamin B6 per 7 ounces, which is 5.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B953.6 μg

13.4%

Folates and Folic Acid

Blackberries, canned, heavy syrup, solids and liquids have 53.580555 μg of Vitamin B9 per 7 ounces, which is 13.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.56 mg

6.17%

Ascorbic acid

Blackberries, canned, heavy syrup, solids and liquids have 5.556502 mg of Vitamin C per 7 ounces, which is 6.17% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.55 mg

10.3%

Tocopherols and Tocotrienols

Blackberries, canned, heavy syrup, solids and liquids have 1.5478827 mg of Vitamin E per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K26.4 μg

22%

Phytomenadione or phylloquinone

Blackberries, canned, heavy syrup, solids and liquids have 26.3933845 μg of Vitamin K per 7 ounces, which is 22% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries, canned, heavy syrup, solids and liquids

Calcium41.7 mg

4.17%

Blackberries, canned, heavy syrup, solids and liquids have 41.673765 mg of Calcium per 7 ounces, which is 4.17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29.3%

Blackberries, canned, heavy syrup, solids and liquids have 0.263933845 mg of Copper per 7 ounces, which is 29.3% 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

Iron1.3 mg

16%

Blackberries, canned, heavy syrup, solids and liquids have 1.28990225 mg of Iron per 7 ounces, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium33.7 mg

8.03%

Blackberries, canned, heavy syrup, solids and liquids have 33.735905 mg of Magnesium per 7 ounces, which is 8.03% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60%

Blackberries, canned, heavy syrup, solids and liquids have 1.383172105 mg of Manganese per 7 ounces, which is 60% 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

Phosphorus27.8 mg

3.97%

Blackberries, canned, heavy syrup, solids and liquids have 27.78251 mg of Phosphorus per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium196 mg

5.78%

Blackberries, canned, heavy syrup, solids and liquids have 196.462035 mg of Potassium per 7 ounces, which is 5.78% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Blackberries, canned, heavy syrup, solids and liquids have 0.5953395 μg of Selenium per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.95 mg

0.4%

Blackberries, canned, heavy syrup, solids and liquids have 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.25%

Blackberries, canned, heavy syrup, solids and liquids have 0.3572037 mg of Zinc per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water149 g

4.03%

Blackberries, canned, heavy syrup, solids and liquids have 148.9539429 g of Water per 7 ounces, which is 4.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Blackberries, canned, heavy syrup, solids and liquids:

7 ounces of Blackberries, canned, heavy syrup, solids and liquids is an excellent source of Vitamin K.
It has a good amount of Vitamin B9 and Vitamin E.
It also has some Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Blackberries, canned, heavy syrup, solids and liquids:

7 ounces of Blackberries, canned, heavy syrup, solids and liquids is an excellent source of Copper and Manganese.
It has a good amount of Iron and Magnesium.
It also has some Calcium, Phosphorus, Potassium and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 7 ounces of Blackberries, canned, heavy syrup, solids and liquids:

7 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 Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

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

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Food Info

Nutrients in 7 ounces of Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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