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

Weight per 100 calories

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

Blueberries, canned, heavy syrup, solids and liquids have 2.3 times more energy per 100g than Canned Blackberry Juice. It has average energy density when compared to other foods. Canned Blackberry Juice having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.096% 0.031g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	3.54% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	28% 20.3g	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	4.8% 1.8g	0.69% 0.26g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	33.3% 0.3mg	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	4.7% 0.38mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.55mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	1.62% 11.4mg	4.5% 31.6mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.21% 0.11μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.18% 2.63mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	6.47% 239g	3700g per day for Men 19-50 years

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

• Blueberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 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.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Blackberry Juice contains 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:

• Blueberries, canned, heavy syrup, solids and liquids have 1.2 times more Carbohydrate and 6.9 times more Fiber than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 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.
• Both Blueberries, canned, heavy syrup, solids and liquids and Canned Blackberry Juice have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.