Comparing Nutrients in 300 calories Canned Blackberry Juice VS Dried Zante Currants

Weight per 300 calories

• Canned Blackberry Juice: 790g
• Dried Zante Currants: 103g

Dried Zante Currants have 7.6 times more energy per unit of mass than Canned Blackberry Juice, which is high in comparison to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 300 calories - Canned Blackberry Juice or Dried Zante Currants?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	0.78% 0.012g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.21% 0.036g	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	61.3% 79.6g	130g per day for Men 19-50 years
Sugars	84% 60.8g	89% 64.4g	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	46.4% 33.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.08% 0.79g	12% 4.55g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	5.26% 47.4μg	0.46% 4.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	10.4% 1.67mg	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	12.8% 0.17mg	23.6% 0.31mg	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	2.6% 10.3μg	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	5.4% 4.86mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Calcium	9.47% 95mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	34.3% 0.31mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	8.87% 37.2mg	420mg per day for Men 19-50 years
Manganese	NA	15.5% 0.36mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	2.97% 44.5mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.49% 18.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 11.4 times more Vitamin A, 2.1 times more Vitamin B3, 7.6 times more Vitamin B9, 18.3 times more Vitamin C, 62.4 times more Vitamin E and 35.2 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 2.9 times more Copper, 1.9 times more Iron, 4.5 times more Magnesium, 1.3 times more Potassium, 3.3 times more Selenium, 8.5 times more Zinc and 39.4 times more Water than Dried Zante Currants.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Blackberry Juice has 20.8 times more Fat, 73.1 times more Omega 3 and 49.9 times more Omega 6 than Dried Zante Currants.
• While Dried Zante Currants contain 1.3 times more Carbohydrate, 5.8 times more Fiber and 1.5 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Energy and Sugars per 300 kcal.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.