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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	29.3% 850kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	169% 220g	60% 78g	130g per day for Men 19-50 years
Sugars	272% 197g	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	58% 22g	2.63% 1g	38g per day for Men 19-50 years
Protein	7.14% 4g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	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	16.7% 0.2mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	17.5% 70μg	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	11% 10mg	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	34.7% 5.2mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	6% 60mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	48.8% 3.9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	10% 70mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 774g	24.6% 909g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Canned Blackberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Frozen Blueberries versus 1 kg of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweetened Frozen Blueberries has 2.9 times more Vitamin B2 and 2.8 times more Vitamin B6 than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 11.3 times more Vitamin C and 1.7 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Canned Blackberry Juice provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned Blackberry Juice contains 2.9 times more Copper, 10.5 times more Magnesium, 2.3 times more Potassium and 6.8 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Canned Blackberry Juice contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Frozen Blueberries has 2.2 times more Energy, 2.8 times more Carbohydrate, 2.6 times more Sugars and 22 times more Fiber than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 5 times more Omega 3 than Sweetened Frozen Blueberries.
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in one kilogram.