Comparing Nutrients in 1 pound Canned Blackberry Juice VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Blueberries	5%	5%	90%

Macro Nutrients

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Energy	5.94% 172kcal	8.9% 259kcal	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	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.35% 0.4g	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	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	48% 35g	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	28.6% 11g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	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	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	66.3% 1.52mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	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	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 412g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Blueberries per 1 lb

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

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

• 1 pound of Canned Blackberry Juice has 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Blueberries.
• While 1 lb of Raw Blueberries contains 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Canned Blackberry Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Blackberry Juice has 2 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 1.8 times more Potassium and 2.6 times more Zinc than Blueberries.
• Both Canned Blackberry Juice and Blueberries contain similar levels of Water per one pound.
• 1 pound of Blueberries lack sufficient amounts of Magnesium and Zinc
• Both Canned Blackberry Juice as well as Raw 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 2 times more Omega 3 than Blueberries.
• While 1 lb of Raw Blueberries contains 1.9 times more Carbohydrate, 1.3 times more Sugars and 24 times more Fiber than Canned Blackberry Juice.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Canned Blackberry Juice as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in one pound.