Nutrients in 7 ounces of Frozen Blackberries

Blackberries, frozen, unsweetened.

Macros Ratio

Protein Fat Carbs

88%

7 oz ▼

Macro Nutrients

Frozen Blackberries

Energy127 kcal

4.38%

Frozen Blackberries have 127.00576 kcal of Energy per 7 ounces, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.85 g

0.88%

Frozen Blackberries have 0.85331995 g of Fat per 7 ounces, which is 0.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.03 g

0.093%

Frozen Blackberries have 0.029766975 g of Saturated Fat per 7 ounces, which is 0.093% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10%

Frozen Blackberries have 0.16272613 g of Omega 3 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Frozen Blackberries have 0.323467795 g of Omega 6 per 7 ounces, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Blackberries 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

Carbohydrate31 g

24%

Frozen Blackberries have 31.09656655 g of Carbohydrate per 7 ounces, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21 g

29.2%

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

Frozen Blackberries have 21.17424155 g of Sugars per 7 ounces, which is 29.2% 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

Fiber9.92 g

26%

Frozen Blackberries have 9.922325 g of Fiber per 7 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.34 g

4.2%

Frozen Blackberries have 2.3416687 g of Protein per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Blackberries

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Frozen Blackberries have 11.90679 μg of Vitamin A per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.058 mg

4.8%

Thiamine

Frozen Blackberries have 0.057549485 mg of Vitamin B1 per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg

7.02%

Riboflavin

Frozen Blackberries have 0.09128539 mg of Vitamin B2 per 7 ounces, which is 7.02% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Frozen Blackberries have 2.395249255 mg of Vitamin B3 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

Pantothenic acid

Frozen Blackberries 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 B60.12 mg

9.3%

Pyridoxine

Frozen Blackberries have 0.121052365 mg of Vitamin B6 per 7 ounces, which is 9.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B967.5 μg

17%

Folates and Folic Acid

Frozen Blackberries have 67.47181 μg of Vitamin B9 per 7 ounces, which is 17% 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 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 C6.15 mg

6.84%

Ascorbic acid

Frozen Blackberries have 6.1518415 mg of Vitamin C per 7 ounces, which is 6.84% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.32 mg

15.5%

Tocopherols and Tocotrienols

Frozen Blackberries have 2.32182405 mg of Vitamin E per 7 ounces, which is 15.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K39.3 μg

32.7%

Phytomenadione or phylloquinone

Frozen Blackberries have 39.292407 μg of Vitamin K per 7 ounces, which is 32.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Blackberries

Calcium57.5 mg

5.75%

Frozen Blackberries have 57.549485 mg of Calcium per 7 ounces, which is 5.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.5%

Frozen Blackberries have 0.2381358 mg of Copper per 7 ounces, which is 26.5% 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

Iron1.6 mg

20%

Frozen Blackberries have 1.587572 mg of Iron per 7 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.7 mg

10.4%

Frozen Blackberries have 43.65823 mg of Magnesium per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.43 mg

106%

Frozen Blackberries have 2.427000695 mg of Manganese per 7 ounces, which is 106% 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

Phosphorus59.5 mg

8.5%

Frozen Blackberries have 59.53395 mg of Phosphorus per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium278 mg

8.17%

Frozen Blackberries have 277.8251 mg of Potassium per 7 ounces, which is 8.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Frozen Blackberries have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Frozen Blackberries have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.5 mg

4.5%

Frozen Blackberries have 0.49611625 mg of Zinc per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water163 g

4.4%

Frozen Blackberries have 163.14286765 g of Water per 7 ounces, which is 4.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Frozen Blackberries:

7 ounces of Frozen Blackberries is an excellent source of Vitamin K.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E.
It also has some Vitamin B1, Vitamin B5 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Frozen Blackberries:

7 ounces of Frozen Blackberries has outstanding amounts of Manganese.
It is an excellent source of Copper.
It also has a good amount of Iron, Magnesium, Phosphorus and Potassium.
This fruit has some Calcium and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 7 ounces of Frozen Blackberries:

7 ounces of Frozen Blackberries is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 3.
It also has some Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Frozen Blackberries with:

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Food Info

Nutrients in 7 ounces of Frozen Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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