Nutrients in 14 ounces of Blueberries, canned, light syrup, drained

Blueberries, canned, light syrup, drained.

Macros Ratio

Protein Fat Carbs

92%

14 oz ▼

Macro Nutrients

Blueberries, canned, light syrup, drained

Energy349 kcal

12%

Blueberries, canned, light syrup, drained have 349.26584 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.64%

Blueberries, canned, light syrup, drained have 1.587572 g of Fat per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Blueberries, canned, light syrup, drained have 0.11113004 g of Saturated Fat per 14 ounces, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.6%

Blueberries, canned, light syrup, drained have 0.29766975 g of Omega 3 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.66%

Blueberries, canned, light syrup, drained have 0.45245802 g of Omega 6 per 14 ounces, which is 2.66% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate90 g

69%

Blueberries, canned, light syrup, drained have 89.9359538 g of Carbohydrate per 14 ounces, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars69.3 g

96%

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

Blueberries, canned, light syrup, drained have 69.2578285 g of Sugars per 14 ounces, which is 96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose33.5 g

46%

≤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 33.4580799 g of Fructose per 14 ounces, which is 46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose34.2 g

Blueberries, canned, light syrup, drained have 34.2121766 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.63 g

Blueberries, canned, light syrup, drained have 1.6272613 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.3 g

27%

Blueberries, canned, light syrup, drained have 10.319218 g of Fiber per 14 ounces, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.13 g

7.37%

Blueberries, canned, light syrup, drained have 4.1276872 g of Protein per 14 ounces, which is 7.37% 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 A7.94 μg

0.88%

RAE, retinol activity equivalents

Blueberries, canned, light syrup, drained have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.2%

Thiamine

Blueberries, canned, light syrup, drained have 0.18257078 mg of Vitamin B1 per 14 ounces, which is 15.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

40.3%

Riboflavin

Blueberries, canned, light syrup, drained have 0.52389876 mg of Vitamin B2 per 14 ounces, which is 40.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.44 mg

Niacin, nicotinic acid, niacinamide

Blueberries, canned, light syrup, drained have 1.44072159 mg of Vitamin B3 per 14 ounces, which is 9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.25%

Pantothenic acid

Blueberries, canned, light syrup, drained have 0.16272613 mg of Vitamin B5 per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

15%

Pyridoxine

Blueberries, canned, light syrup, drained have 0.19447757 mg of Vitamin B6 per 14 ounces, 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 B97.94 μg

Folates and Folic Acid

Blueberries, canned, light syrup, drained have 7.93786 μg of Vitamin B9 per 14 ounces, which is 2% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2 mg

2.2%

Ascorbic acid

Blueberries, canned, light syrup, drained have 1.984465 mg of Vitamin C per 14 ounces, which is 2.2% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.48 mg

36.5%

Tocopherols and Tocotrienols

Blueberries, canned, light syrup, drained have 5.4771234 mg of Vitamin E per 14 ounces, which is 36.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K79 μg

66%

Phytomenadione or phylloquinone

Blueberries, canned, light syrup, drained have 78.981707 μg of Vitamin K per 14 ounces, which is 66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries, canned, light syrup, drained

Calcium24 mg

2.4%

Blueberries, canned, light syrup, drained have 23.81358 mg of Calcium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.4%

Blueberries, canned, light syrup, drained have 0.21035329 mg of Copper per 14 ounces, which is 23.4% 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

Iron1.7 mg

21.3%

Blueberries, canned, light syrup, drained have 1.7066399 mg of Iron per 14 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium16 mg

3.78%

Blueberries, canned, light syrup, drained have 15.87572 mg of Magnesium per 14 ounces, which is 3.78% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.75 mg

76%

Blueberries, canned, light syrup, drained have 1.7463292 mg of Manganese per 14 ounces, which is 76% 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

Phosphorus47.6 mg

6.8%

Blueberries, canned, light syrup, drained have 47.62716 mg of Phosphorus per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium214 mg

6.3%

Blueberries, canned, light syrup, drained have 214.32222 mg of Potassium per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Blueberries, canned, light syrup, drained have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Blueberries, canned, light syrup, drained have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.25%

Blueberries, canned, light syrup, drained have 0.3572037 mg of Zinc per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water301 g

8.12%

Blueberries, canned, light syrup, drained have 300.5273796 g of Water per 14 ounces, which is 8.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Blueberries, canned, light syrup, drained:

14 ounces 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 14 ounces of product has trace amounts of Vitamin A, Vitamin B9 and Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Blueberries, canned, light syrup, drained:

14 ounces of Blueberries, canned, light syrup, drained is an excellent source of Copper, Iron and Manganese.
It has some Magnesium, Phosphorus, Potassium and Zinc.
The product has trace amounts of Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Blueberries, canned, light syrup, drained:

14 ounces 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 and Protein.
This fruit has some Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat, Glucose and Sucrose.

Compare Blueberries, canned, light syrup, drained with:

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Food Info

Nutrients in 14 ounces of Blueberries, canned, light syrup, drained

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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