Comparing Nutrients in 14 ounces Canned Blackberry Juice VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Blueberries	5%	5%	90%

Macro Nutrients

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Energy	5.2% 151kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	42% 30.6g	54.5% 39.5g	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	27.2% 19.7g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.97% 1.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	5.95% 24μg	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	50% 45mg	42.8% 38.5mg	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	24% 3.57mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	25% 0.23mg	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	24% 1.9mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	6.8% 47.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.03% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Blackberry Juice versus 14 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Blackberry Juice vs Blueberries:

• 14 ounces of Canned Blackberry Juice have 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Blueberries.
• While 14 oz of Raw Blueberries contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
• 14 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 14 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Canned Blackberry Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Blackberry Juice vs Blueberries:

• 14 ounces of Canned Blackberry Juice have 2 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 1.8 times more Potassium and 2.6 times more Zinc than Blueberries.
• Both Canned Blackberry Juice and Blueberries contain similar levels of Water per 14 ounces.
• 14 ounces of Blueberries lack sufficient amounts of Magnesium and Zinc
• Both Canned Blackberry Juice as well as Raw Blueberries lack sufficient amounts of Calcium, Phosphorus and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Blackberry Juice have 2 times more Omega 3 than Blueberries.
• While 14 oz of Raw Blueberries contain 1.9 times more Carbohydrate, 1.3 times more Sugars and 24 times more Fiber than Canned Blackberry Juice.
• 14 ounces of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Canned Blackberry Juice as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.