Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	30.3% 880kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	60% 78g	130g per day for Men 19-50 years
Sugars	282% 205g	106% 77g	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	42% 16g	2.63% 1g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	16% 0.21mg	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	5% 20μg	25% 100μg	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	12.2% 11mg	126% 113mg	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	25.3% 3.8mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	5% 50mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	127% 1.14mg	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	41.3% 3.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	14.3% 100mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.8% 768g	24.6% 909g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

• Blueberries, canned, heavy syrup, solids and liquids have 2.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.7 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 3.9 times more Vitamin B3, 5 times more Vitamin B9, 10.3 times more Vitamin C, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

• Canned Blackberry Juice contains 2.4 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 3.4 times more Potassium and 5.9 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 1 kg.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, canned, heavy syrup, solids and liquids have 2.3 times more Energy, 2.8 times more Carbohydrate, 2.7 times more Sugars, 16 times more Fiber and 2.2 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2 times more Omega 3 and 2.7 times more Omega 6 than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.