Comparing Nutrients in 1 kilogram Canned Blackberry Juice VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Canned Blackberry Juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	13% 380kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	NA	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	107% 139g	130g per day for Men 19-50 years
Sugars	106% 77g	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	116% 44g	38g per day for Men 19-50 years
Protein	5.36% 3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.4% 0.2mg	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	25% 100μg	NA	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	126% 113mg	19% 17mg	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	60% 9mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 152μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	12% 120mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	NA	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	60% 4.8mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	1248% 28.7mg	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	17% 120mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.6% 909g	23% 858g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Blackberry Juice vs Frozen Wild Blueberries:

• Canned Blackberry Juice has 2.6 times more Vitamin B2, 6.6 times more Vitamin C and 3.5 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 2.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Wild Blueberries have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Blackberry Juice as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Blackberry Juice vs Frozen Wild Blueberries:

• Canned Blackberry Juice has 3 times more Magnesium and 2 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.4 times more Calcium and 1.6 times more Zinc than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Wild Blueberries have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wild Blueberries contain 1.5 times more Energy, 1.8 times more Carbohydrate and 44 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 1 kg.