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

Macros Ratio

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

Macro Nutrients

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	13.3% 386kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	76.6% 100g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	123% 89.4g	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	26.3% 9.98g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	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	7.56% 0.091mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	7.94% 31.8μg	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	5.04% 4.54mg	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	15.7% 2.36mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	22% 1.77mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	4.54% 31.8mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	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	2.47% 0.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11% 412g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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