Comparing Nutrients in 300 calories Canned Blackberry Juice VS Frozen Boysenberries

Weight per 300 calories

• Canned Blackberry Juice: 790g
• Frozen Boysenberries: 600g

Frozen Boysenberries have 1.3 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 Frozen Boysenberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Canned Blackberry Juice	Frozen Boysenberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	3.46% 0.59g	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	56.3% 73g	130g per day for Men 19-50 years
Sugars	84% 60.8g	57% 41.3g	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	2.08% 0.79g	83.7% 32g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	5.26% 47.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	26% 0.34mg	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	19.7% 79μg	95% 378μg	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	20.7% 18.6mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	9.47% 95mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	53.3% 0.48mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	143% 3.3mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	24.5% 834mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	19.4% 718g	14% 515g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Frozen Boysenberries Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Blackberry Juice have 4.8 times more Vitamin C, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Frozen Boysenberries.
• While 300 kcal of Frozen Boysenberries contain 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Blackberry Juice vs Frozen Boysenberries:

• 300 calories of Canned Blackberry Juice have 1.9 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium, 2.5 times more Zinc and 1.4 times more Water than Frozen Boysenberries.
• While 300 kcal of Frozen Boysenberries contain 1.7 times more Calcium, 1.3 times more Iron and 1.7 times more Phosphorus than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Boysenberries 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, 3.1 times more Omega 6 and 1.5 times more Sugars than Frozen Boysenberries.
• While 300 kcal of Frozen Boysenberries contain 40.3 times more Fiber and 2.8 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Boysenberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein
• 300 calories of Frozen Boysenberries provide inadequate amounts of Omega 6