Comparing Nutrients in 1 kilogram Canned Blackberry Juice VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Canned Blackberry Juice	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	13% 380kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	172% 223g	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	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	2.63% 1g	68.4% 26g	38g per day for Men 19-50 years
Protein	5.36% 3g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29.2% 0.38mg	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	85% 340μg	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	69% 62mg	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	NA	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	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	12% 120mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	77.8% 0.7mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	109% 2.5mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	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	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.6% 909g	20.6% 763g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Boysenberries, canned, heavy syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Blackberry Juice versus 1 kg of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Blackberry Juice vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Canned Blackberry Juice has 1.9 times more Vitamin B3 and 1.8 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 1 kg of Boysenberries, canned, heavy syrup contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Blackberry Juice.
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 1 kilogram of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Blackberry Juice vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Canned Blackberry Juice has 1.6 times more Copper, 1.9 times more Magnesium, 1.5 times more Potassium and 2.2 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Canned Blackberry Juice and Boysenberries, canned, heavy syrup contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Blackberry Juice has 5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 1 kg of Boysenberries, canned, heavy syrup contains 2.3 times more Energy, 2.9 times more Carbohydrate and 26 times more Fiber than Canned Blackberry Juice.
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• 1 kilogram of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in one kilogram.