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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Frozen Wild Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	8.9% 259kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.3% 63g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	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	23.2% 17g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	0% 0g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	12.6% 2.02mg	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	6.98% 0.091mg	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	NA	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	8.57% 7.7mg	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	7.86% 1.18mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	33% 2.63mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	8.42% 59mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	NA	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	27.6% 3.04mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 412g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 2.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2.6 times more Vitamin B2, 6.6 times more Vitamin C and 3.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Canned Blackberry Juice have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Wild Blueberries 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 Frozen Wild Blueberries vs Canned Blackberry Juice:

• Frozen Wild Blueberries have 1.4 times more Calcium, 1.2 times more Iron and 1.6 times more Zinc than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 3 times more Magnesium and 2 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Wild Blueberries have 1.5 times more Energy, 1.8 times more Carbohydrate and 44 times more Fiber than Canned Blackberry Juice.
• Both Frozen Wild Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 1 lb.