Comparing Nutrients in 1 kilogram Canned Blackberry Juice VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Blackberry Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	13% 380kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	108% 140g	130g per day for Men 19-50 years
Sugars	106% 77g	163% 118g	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	58% 22g	38g per day for Men 19-50 years
Protein	5.36% 3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Figs, canned, water pack, solids and liquids	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	54% 0.7mg	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	5% 20μg	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	11% 10mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 152μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	12% 120mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	122% 1.1mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.6% 909g	23% 852g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Figs, canned, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Blackberry Juice versus 1 kg of Figs, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Blackberry Juice vs Figs, canned, water pack, solids and liquids:

• 1 kilogram of Canned Blackberry Juice has 5 times more Vitamin B9, 11.3 times more Vitamin C, 11.3 times more Vitamin E and 4.6 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• While 1 kg of Figs, canned, water pack, solids and liquids contains 2.1 times more Vitamin B2 and 3.3 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs, canned, water pack, solids and liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• 1 kilogram of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin C and Vitamin E
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Blackberry Juice vs Figs, canned, water pack, solids and liquids:

• 1 kilogram of Canned Blackberry Juice has 1.7 times more Iron, 2.1 times more Magnesium, 1.3 times more Potassium and 3.4 times more Zinc than Figs, canned, water pack, solids and liquids.
• While 1 kg of Figs, canned, water pack, solids and liquids contains 2.3 times more Calcium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs, canned, water pack, solids and liquids contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Blackberry Juice lack sufficient amounts of Calcium
• 1 kilogram of Figs, canned, water pack, solids and liquids lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Blackberry Juice has more Omega 3 than Figs, canned, water pack, solids and liquids.
• While 1 kg of Figs, canned, water pack, solids and liquids contains 1.8 times more Carbohydrate, 1.5 times more Sugars and 22 times more Fiber than Canned Blackberry Juice.
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Fiber
• 1 kilogram of Figs, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.