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

Macros Ratio

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

Macro Nutrients

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	5.94% 172kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.91% 0.15g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	48% 35g	123% 89.4g	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	1.2% 0.45g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	20.6% 0.27mg	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	11.3% 45.4μg	7.94% 31.8μg	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	5.04% 4.54mg	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	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	19.7% 0.18mg	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	27.2% 2.18mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	NA	51.7% 1.2mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 412g	9.5% 351g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Canned Blackberry Juice has 2.9 times more Copper, 1.2 times more Iron, 10.5 times more Magnesium, 2.3 times more Potassium and 6.8 times more Zinc than Sweetened Frozen Blueberries.
• Both Canned Blackberry Juice and Sweetened Frozen Blueberries contain similar levels of Water per one pound.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Canned Blackberry Juice as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Phosphorus and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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