Comparing Nutrients in 14 ounces Frozen Blueberries VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	6.98% 202kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	24% 31g	130g per day for Men 19-50 years
Sugars	46.3% 33.5g	42% 30.6g	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	28.2% 10.7g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.4% 0.083mg	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	6.95% 27.8μg	9.92% 39.7μg	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	11% 9.92mg	50% 45mg	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	12.7% 1.9mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	50.3% 0.45mg	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	8.93% 0.71mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	6.24% 43.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	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	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.75% 361g	3700g per day for Men 19-50 years

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

• Frozen Blueberries have 2.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.8 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.4 times more Vitamin B9, 4.5 times more Vitamin C and 1.9 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Blackberry Juice contains 1.5 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 2.5 times more Potassium and 5.9 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 14 oz.
• Both Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Blueberries have 1.3 times more Energy, 1.6 times more Carbohydrate and 27 times more Fiber than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.4 times more Omega 6 than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 14 oz.