Nutrients in 14 ounces of Frozen Blackberries

Blackberries, frozen, unsweetened.

Macros Ratio

Protein Fat Carbs

88%

14 oz ▼

Macro Nutrients

Frozen Blackberries

Energy254 kcal

8.76%

Frozen Blackberries have 254.01152 kcal of Energy per 14 ounces, which is 8.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.76%

Frozen Blackberries have 1.7066399 g of Fat per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.06 g

0.19%

Frozen Blackberries have 0.05953395 g of Saturated Fat per 14 ounces, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

20.3%

Frozen Blackberries have 0.32545226 g of Omega 3 per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.65 g

3.8%

Frozen Blackberries have 0.64693559 g of Omega 6 per 14 ounces, which is 3.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Blackberries 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

Carbohydrate62 g

48%

Frozen Blackberries have 62.1931331 g of Carbohydrate per 14 ounces, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars42.3 g

58.4%

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

Frozen Blackberries have 42.3484831 g of Sugars per 14 ounces, which is 58.4% 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

Fiber20 g

52.2%

Frozen Blackberries have 19.84465 g of Fiber per 14 ounces, which is 52.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.7 g

8.36%

Frozen Blackberries have 4.6833374 g of Protein per 14 ounces, which is 8.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Blackberries

Vitamin A24 μg

2.65%

RAE, retinol activity equivalents

Frozen Blackberries have 23.81358 μg of Vitamin A per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.6%

Thiamine

Frozen Blackberries have 0.11509897 mg of Vitamin B1 per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Frozen Blackberries have 0.18257078 mg of Vitamin B2 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.8 mg

30%

Niacin, nicotinic acid, niacinamide

Frozen Blackberries have 4.79049851 mg of Vitamin B3 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Frozen Blackberries have 0.59930843 mg of Vitamin B5 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.6%

Pyridoxine

Frozen Blackberries have 0.24210473 mg of Vitamin B6 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9135 μg

33.7%

Folates and Folic Acid

Frozen Blackberries have 134.94362 μg of Vitamin B9 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Blackberries 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 C12.3 mg

13.7%

Ascorbic acid

Frozen Blackberries have 12.303683 mg of Vitamin C per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Blackberries 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 E4.64 mg

31%

Tocopherols and Tocotrienols

Frozen Blackberries have 4.6436481 mg of Vitamin E per 14 ounces, which is 31% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K78.6 μg

65.5%

Phytomenadione or phylloquinone

Frozen Blackberries have 78.584814 μg of Vitamin K per 14 ounces, which is 65.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Blackberries

Calcium115 mg

11.5%

Frozen Blackberries have 115.09897 mg of Calcium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53%

Frozen Blackberries have 0.4762716 mg of Copper per 14 ounces, which is 53% 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

Iron3.18 mg

39.7%

Frozen Blackberries have 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Frozen Blackberries have 87.31646 mg of Magnesium per 14 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.85 mg

211%

Frozen Blackberries have 4.85400139 mg of Manganese per 14 ounces, which is 211% 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

Phosphorus119 mg

17%

Frozen Blackberries have 119.0679 mg of Phosphorus per 14 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium556 mg

16.3%

Frozen Blackberries have 555.6502 mg of Potassium per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Frozen Blackberries have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Frozen Blackberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.99 mg

9.02%

Frozen Blackberries have 0.9922325 mg of Zinc per 14 ounces, which is 9.02% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water326 g

8.8%

Frozen Blackberries have 326.2857353 g of Water per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Frozen Blackberries:

14 ounces of Frozen Blackberries is an excellent source of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Frozen Blackberries:

14 ounces of Frozen Blackberries has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Magnesium.
It also has a good amount of Calcium, Phosphorus, Potassium and Zinc.
This fruit has some Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Frozen Blackberries:

14 ounces of Frozen Blackberries is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat.

Compare Frozen Blackberries with:

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Food Info

Nutrients in 14 ounces of Frozen Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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