Comparing Nutrients in 100 calories Canned Blackberry Juice VS Blueberries, canned, heavy syrup, solids and liquids

Weight per 100 calories

• Canned Blackberry Juice: 263g
• Blueberries, canned, heavy syrup, solids and liquids: 114g

Blueberries, canned, heavy syrup, solids and liquids have 2.3 times more energy per unit of mass than Canned Blackberry Juice, which is average in comparison to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 100 calories - Canned Blackberry Juice or Blueberries, canned, heavy syrup, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Canned Blackberry Juice	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.096% 0.031g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.54% 0.6g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	28% 20.3g	32% 23.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.69% 0.26g	4.8% 1.8g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0.25% 2.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	4.63% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.58% 26.3μg	0.57% 2.27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33% 29.7mg	1.4% 1.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.8% 2.37mg	2.88% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	6.06% 7.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	6.7% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.8% 1.26mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	1.1% 4.55mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.5% 31.6mg	1.62% 11.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.21% 0.11μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.63mg	0.23% 3.4mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	0.72% 0.08mg	11mg per day for Men 19-50 years
Water	6.47% 239g	2.36% 87.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Blackberry Juice vs Blueberries, canned, heavy syrup, solids and liquids:

• Canned Blackberry Juice has 6.9 times more Vitamin A, 9.1 times more Vitamin B3, 1.4 times more Vitamin B6, 11.6 times more Vitamin B9, 23.8 times more Vitamin C, 5.5 times more Vitamin E and 5.5 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.3 times more Vitamin B2 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 per 100 kcal.
• Both Canned Blackberry Juice as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Blackberry Juice vs Blueberries, canned, heavy syrup, solids and liquids:

• Canned Blackberry Juice has 5.6 times more Calcium, 5 times more Copper, 3.4 times more Iron, 12.2 times more Magnesium, 2.8 times more Phosphorus, 7.8 times more Potassium, 6.9 times more Selenium, 13.6 times more Zinc and 2.7 times more Water than Blueberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Blackberry Juice has 4.2 times more Fat, 4.6 times more Omega 3 and 6.2 times more Omega 6 than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 6.9 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Canned Blackberry Juice as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.