Comparing Nutrients in 300 calories Canned Blackberry Juice VS Blueberries

Weight per 300 calories

• Canned Blackberry Juice: 790g
• Blueberries: 526g

Raw Blueberries have 1.5 times more energy per unit of mass than Canned Blackberry Juice, which is low in comparison to other foods. Canned Blackberry Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Blackberry Juice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	84% 60.8g	72.3% 52.4g	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	36% 26g	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	% 25.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	2.08% 0.79g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Vitamin A	5.26% 47.4μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.26% 1.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.7% 79μg	7.9% 31.6μg	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	99% 89.2mg	56.7% 51mg	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	47.4% 7.1mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	84.6% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Calcium	9.47% 95mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	33.3% 0.3mg	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	47.4% 3.8mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	NA	77% 1.77mg	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	13.5% 95mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	19.4% 718g	12% 443g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Blueberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Blackberry Juice or Blueberries?

Lets compare vitamin content per 300 calories of Canned Blackberry Juice vs Blueberries:

• 300 calories of Canned Blackberry Juice have 1.6 times more Vitamin B3, 2.5 times more Vitamin B9, 1.7 times more Vitamin C and 2.4 times more Vitamin E than Blueberries.
• While 300 kcal of Raw Blueberries contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries provide similar amounts of Vitamin K per 300 calories.
• Both Canned Blackberry Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Blackberry Juice vs Blueberries:

• 300 calories of Canned Blackberry Juice have 3 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Zinc and 1.6 times more Water than Blueberries.
• 300 calories of Blueberries lack sufficient amounts of Calcium
• Both Canned Blackberry Juice as well as Raw Blueberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Blackberry Juice have 3 times more Omega 3 and 3.9 times more Omega 6 than Blueberries.
• While 300 kcal of Raw Blueberries contain 16 times more Fiber and 1.6 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Blueberries offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein
• 300 calories of Blueberries provide inadequate amounts of Omega 6