Comparing Nutrients in 100 grams BlueberriesVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Blackberries, canned, heavy syrup, solids and liquids

94%

100 g ▼

Macro Nutrients

Blueberriesvs Blackberries, canned, heavy syrup, solids and liquids

1.97%57kcal

Energy

3.17%92kcal

57 kcalvs92 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.34%0.33g

Fat

0.14%0.14g

0.33 gvs0.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.088%0.028g

Saturated Fat

0.016%0.005g

0.028 gvs0.005 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.63%0.058g

Omega 3

1.7%0.027g

0.058 gvs0.027 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.52%0.088g

Omega 6

0.31%0.053g

0.088 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14.5g

Carbohydrate

17.8%23g

14.5 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.7%9.96g

Sugars

27%19.7g

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

9.96 gvs19.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.86%4.97g

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]

4.97 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.88g

Glucose

4.88 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.11g

Sucrose

0.11 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.3%2.4g

Fiber

8.95%3.4g

2.4 gvs3.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.32%0.74g

Protein

2.34%1.3g

0.74 gvs1.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blueberriesvs Blackberries, canned, heavy syrup, solids and liquids

0.33%3μg

Vitamin A

1.22%11μg

RAE, retinol activity equivalents

3 μgvs11 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.1%0.037mg

Vitamin B1

2.25%0.027mg

Thiamine

0.037 mgvs0.027 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.15%0.041mg

Vitamin B2

3%0.039mg

Riboflavin

0.041 mgvs0.039 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.6%0.42mg

Vitamin B3

1.8%0.29mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs0.29 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.48%0.12mg

Vitamin B5

3%0.15mg

Pantothenic acid

0.12 mgvs0.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4%0.052mg

Vitamin B6

2.77%0.036mg

Pyridoxine

0.052 mgvs0.036 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1%0.3μg

Vitamin B7

Biotin

0.3 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg

Vitamin B9

6.75%27μg

Folates and Folic Acid

6 μgvs27 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10.8%9.7mg

Vitamin C

3.1%2.8mg

Ascorbic acid

9.7 mgvs2.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.8%0.57mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

0.57 mgvs0.78 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19.3μg

Vitamin K

11%13.3μg

Phytomenadione or phylloquinone

19.3 μgvs13.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blueberriesvs Blackberries, canned, heavy syrup, solids and liquids

0.6%6mg

Calcium

2.1%21mg

6 mgvs21 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.33%0.057mg

Copper

14.8%0.13mg

0.057 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.5%0.28mg

Iron

8.13%0.65mg

0.28 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.43%6mg

Magnesium

4.05%17mg

6 mgvs17 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.6%0.34mg

Manganese

30.3%0.7mg

0.34 mgvs0.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.7%12mg

Phosphorus

2%14mg

12 mgvs14 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.26%77mg

Potassium

2.9%99mg

77 mgvs99 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.18%0.1μg

Selenium

0.55%0.3μg

0.1 μgvs0.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg

Sodium

0.2%3mg

1 mgvs3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.45%0.16mg

Zinc

1.64%0.18mg

0.16 mgvs0.18 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.28%84.2g

Water

2.03%75g

84.2 gvs75 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Blueberries vs Blackberries, canned, heavy syrup, solids and liquids:

Raw Blueberries have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.5 times more Vitamin C and 1.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Vitamin A, 4.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Blueberries.
Both Raw Blueberries and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blueberries vs Blackberries, canned, heavy syrup, solids and liquids:

Blackberries, canned, heavy syrup, solids and liquids contain 3.5 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese and 1.3 times more Potassium than Raw Blueberries.
Both Raw Blueberries and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Phosphorus, Zinc and Water per 100 g.
Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Blueberries have 2.1 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Energy, 1.6 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Raw Blueberries.
Both Raw Blueberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BlueberriesVS Blueberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquidsVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Frozen Blackberries

Compare Foods

Comparing Nutrients in 100 grams BlueberriesVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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