Comparing Nutrients in 1 pound Canned Blackberry Juice VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Energy	5.94% 172kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.93% 0.16g	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	269% 349g	130g per day for Men 19-50 years
Sugars	48% 35g	390% 282g	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	203% 147g	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	% 135g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	52.5% 20g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	103% 1.34mg	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	11.3% 45.4μg	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	23.7% 21.3mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	150% 1.35mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	68% 1.56mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 412g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 2.4 times more Vitamin C, 8.2 times more Vitamin E and 4.6 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 13.3 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3 and 14.1 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 5.2 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 7.3 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 8.3 times more Phosphorus, 5.8 times more Potassium, 2.3 times more Selenium and 43 times more Sodium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Blackberry Juice has 9.6 times more Omega 3 and 6.5 times more Omega 6 than Dried Zante Currants.
• While Dried Zante Currants contain 7.6 times more Energy, 9.9 times more Carbohydrate, 8.1 times more Sugars, 44 times more Fiber and 11.4 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.