Comparing Nutrients in 14 ounces Canned Blackberry Juice VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Energy	5.2% 151kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	229% 298g	130g per day for Men 19-50 years
Sugars	42% 30.6g	347% 251g	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	107% 77.8g	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	% 79g	g per day for Men 19-50 years
Sucrose	NA	% 94g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	50.4% 0.65mg	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	9.92% 39.7μg	19% 75.4μg	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	1.76% 1.6mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	91% 0.82mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	45.2% 1.04mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	76.6% 2604mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.75% 361g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Deglet Noor Dates per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Blackberry Juice vs Deglet Noor Dates:

• 14 ounces of Canned Blackberry Juice have 28.3 times more Vitamin C, 18 times more Vitamin E and 5.6 times more Vitamin K than Deglet Noor Dates.
• While 14 oz of Deglet Noor Dates contain 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Blackberry Juice.
• 14 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 14 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Blackberry Juice as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Blackberry Juice vs Deglet Noor Dates:

• 14 ounces of Canned Blackberry Juice have 1.4 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• While 14 oz of Deglet Noor Dates contain 3.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 4.9 times more Potassium and 10 times more Selenium than Canned Blackberry Juice.
• 14 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Blackberry Juice have 38.3 times more Omega 3 than Deglet Noor Dates.
• While 14 oz of Deglet Noor Dates contain 7.4 times more Energy, 9.6 times more Carbohydrate, 8.2 times more Sugars, 80 times more Fiber and 8.2 times more Protein than Canned Blackberry Juice.
• 14 ounces of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• 14 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in 14 ounces.