Comparing Nutrients in 300 calories Blueberries VS Canned Blackberry Juice

Weight per 300 calories

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

Blueberries have 1.5 times more energy per 100g than Canned Blackberry Juice. It has low energy density when compared to other foods. Canned Blackberry Juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Blueberries have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 3 times more Vitamin A, 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 Raw Blueberries.
• Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Vitamin K per 300 kcal.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Blackberry Juice contains 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, 4.5 times more Selenium, 3.8 times more Zinc and 1.6 times more Water than Raw Blueberries.

Comparison of macro-nutrients per 300 calories:

• Raw Blueberries have 1.2 times more Carbohydrate, 16 times more Fiber and 1.6 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2.7 times more Fat, 3 times more Omega 3 and 3.9 times more Omega 6 than Raw Blueberries.
• Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Energy and Sugars per 300 kcal.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.