Comparing Nutrients in 1 pound Canned Blackberry Juice VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Bananas	4%	3%	93%

Macro Nutrients

	Canned Blackberry Juice	Bananas	Recommended Dietary Allowance
Energy	5.94% 172kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.2% 35.4g	79.7% 104g	130g per day for Men 19-50 years
Sugars	48% 35g	76.5% 55.5g	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	30.3% 22g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	31% 11.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Bananas	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	22.7% 91μg	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	57% 51.3mg	44% 39.5mg	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	27.2% 4.1mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Bananas	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	39.3% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	27.2% 2.18mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	53.2% 1.22mg	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	7.78% 54.4mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 412g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Bananas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Blackberry Juice vs Bananas:

• 1 pound of Canned Blackberry Juice has 1.3 times more Vitamin C, 9 times more Vitamin E and 30.4 times more Vitamin K than Bananas.
• While 1 lb of Raw Bananas contains 2.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 17.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Blackberry Juice.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 1 pound of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Blackberry Juice as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Blackberry Juice vs Bananas:

• 1 pound of Canned Blackberry Juice has 1.5 times more Copper, 1.8 times more Iron, 2.7 times more Zinc and 1.2 times more Water than Bananas.
• While 1 lb of Raw Bananas contains 1.3 times more Magnesium, 1.8 times more Phosphorus and 2.7 times more Potassium than Canned Blackberry Juice.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• 1 pound of Bananas lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Raw Bananas lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Blackberry Juice has 4.3 times more Omega 3 than Bananas.
• While 1 lb of Raw Bananas contains 2.3 times more Energy, 2.9 times more Carbohydrate, 1.6 times more Sugars and 26 times more Fiber than Canned Blackberry Juice.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• 1 pound of Bananas provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Raw Bananas provide inadequate amounts of Omega 6 and Protein in one pound.