Comparing Nutrients in 1 pound Blueberries, canned, heavy syrup, solids and liquids VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	13.8% 399kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	128% 93g	48% 35g	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	19% 7.26g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	7.33% 0.095mg	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	2.27% 9.07μg	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	5.54% 5mg	57% 51.3mg	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	11.5% 1.72mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	57.5% 0.52mg	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	18.7% 1.5mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	6.48% 45.4mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 412g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

• Blueberries, canned, heavy syrup, solids and liquids have 2.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.7 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 3.9 times more Vitamin B3, 5 times more Vitamin B9, 10.3 times more Vitamin C, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

• Canned Blackberry Juice contains 2.4 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 3.4 times more Potassium and 5.9 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 1 lb.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, canned, heavy syrup, solids and liquids have 2.3 times more Energy, 2.8 times more Carbohydrate, 2.7 times more Sugars, 16 times more Fiber and 2.2 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2 times more Omega 3 and 2.7 times more Omega 6 than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.