Nutrients in 300 calories of Blackberries, canned, heavy syrup, solids and liquids

Blackberries, canned, heavy syrup, solids and liquids.

Weight per 300 Calories

Blackberries, canned, heavy syrup, solids and liquids

326g

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

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquids

Energy300 kcal

10.3%

Blackberries, canned, heavy syrup, solids and liquids have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.46 g

0.47%

Blackberries, canned, heavy syrup, solids and liquids have 0.45652173913043 g of Fat per 300 calories, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.016 g

0.051%

Blackberries, canned, heavy syrup, solids and liquids have 0.016304347826087 g of Saturated Fat per 300 calories, which is 0.051% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.088 g

5.5%

Blackberries, canned, heavy syrup, solids and liquids have 0.08804347826087 g of Omega 3 per 300 calories, which is 5.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

Blackberries, canned, heavy syrup, solids and liquids have 0.17282608695652 g of Omega 6 per 300 calories, which is 1% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.3 g

58%

Blackberries, canned, heavy syrup, solids and liquids have 75.326086956522 g of Carbohydrate per 300 calories, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars64.2 g

88.6%

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

Blackberries, canned, heavy syrup, solids and liquids have 64.239130434783 g of Sugars per 300 calories, which is 88.6% 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

Fiber11 g

29%

Blackberries, canned, heavy syrup, solids and liquids have 11.086956521739 g of Fiber per 300 calories, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.27 g

7.63%

Blackberries, canned, heavy syrup, solids and liquids have 4.2717391304348 g of Protein per 300 calories, which is 7.63% 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 A36 μg

RAE, retinol activity equivalents

Blackberries, canned, heavy syrup, solids and liquids have 35.869565217391 μg of Vitamin A per 300 calories, which is 4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.088 mg

7.34%

Thiamine

Blackberries, canned, heavy syrup, solids and liquids have 0.08804347826087 mg of Vitamin B1 per 300 calories, which is 7.34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.8%

Riboflavin

Blackberries, canned, heavy syrup, solids and liquids have 0.12717391304348 mg of Vitamin B2 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.94 mg

5.85%

Niacin, nicotinic acid, niacinamide

Blackberries, canned, heavy syrup, solids and liquids have 0.93586956521739 mg of Vitamin B3 per 300 calories, which is 5.85% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.85%

Pantothenic acid

Blackberries, canned, heavy syrup, solids and liquids have 0.49239130434783 mg of Vitamin B5 per 300 calories, which is 9.85% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.03%

Pyridoxine

Blackberries, canned, heavy syrup, solids and liquids have 0.11739130434783 mg of Vitamin B6 per 300 calories, which is 9.03% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B988 μg

22%

Folates and Folic Acid

Blackberries, canned, heavy syrup, solids and liquids have 88.04347826087 μg of Vitamin B9 per 300 calories, which is 22% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.13 mg

10%

Ascorbic acid

Blackberries, canned, heavy syrup, solids and liquids have 9.1304347826087 mg of Vitamin C per 300 calories, which is 10% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.54 mg

17%

Tocopherols and Tocotrienols

Blackberries, canned, heavy syrup, solids and liquids have 2.5434782608696 mg of Vitamin E per 300 calories, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K43.4 μg

36%

Phytomenadione or phylloquinone

Blackberries, canned, heavy syrup, solids and liquids have 43.369565217391 μg of Vitamin K per 300 calories, which is 36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries, canned, heavy syrup, solids and liquids

Calcium68.5 mg

6.85%

Blackberries, canned, heavy syrup, solids and liquids have 68.478260869565 mg of Calcium per 300 calories, which is 6.85% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Blackberries, canned, heavy syrup, solids and liquids have 0.43369565217391 mg of Copper per 300 calories, which is 48% 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

Iron2.1 mg

26.5%

Blackberries, canned, heavy syrup, solids and liquids have 2.1195652173913 mg of Iron per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.4 mg

13%

Blackberries, canned, heavy syrup, solids and liquids have 55.434782608696 mg of Magnesium per 300 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.27 mg

99%

Blackberries, canned, heavy syrup, solids and liquids have 2.2728260869565 mg of Manganese per 300 calories, which is 99% 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

Phosphorus45.7 mg

6.52%

Blackberries, canned, heavy syrup, solids and liquids have 45.652173913043 mg of Phosphorus per 300 calories, which is 6.52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium323 mg

9.5%

Blackberries, canned, heavy syrup, solids and liquids have 322.82608695652 mg of Potassium per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.98 μg

1.78%

Blackberries, canned, heavy syrup, solids and liquids have 0.97826086956522 μg of Selenium per 300 calories, which is 1.78% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.8 mg

0.65%

Blackberries, canned, heavy syrup, solids and liquids have 9.7826086956522 mg of Sodium per 300 calories, which is 0.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.34%

Blackberries, canned, heavy syrup, solids and liquids have 0.58695652173913 mg of Zinc per 300 calories, which is 5.34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water245 g

6.6%

Blackberries, canned, heavy syrup, solids and liquids have 244.76086956522 g of Water per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Blackberries, canned, heavy syrup, solids and liquids:

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

Minerals in 300 calories of Blackberries, canned, heavy syrup, solids and liquids:

300 calories of Blackberries, canned, heavy syrup, solids and liquids has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Magnesium and Potassium.
This fruit has some Calcium, Phosphorus and Zinc.
While 300 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 300 calories of Blackberries, canned, heavy syrup, solids and liquids:

300 calories of Blackberries, canned, heavy syrup, solids and liquids has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Protein.
This fruit has some Omega 3.
While 300 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

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

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Food Info

Nutrients in 300 calories of Blackberries, canned, heavy syrup, solids and liquids

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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