Comparing Nutrients in 500 calories Canned Blackberry Juice VS Deglet Noor Dates

Weight per 500 calories

• Canned Blackberry Juice: 1316g
• Deglet Noor Dates: 177g

Deglet Noor Dates have 7.4 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.

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Deglet Noor Dates?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	102% 133g	130g per day for Men 19-50 years
Sugars	140% 101g	155% 112g	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	48% 34.8g	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	% 35.3g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	3.46% 1.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	7.76% 4.34g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	8.77% 79μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	22.5% 0.29mg	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	33% 132μg	8.42% 33.7μg	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	165% 149mg	0.79% 0.71mg	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	79% 12mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	15.8% 158mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	40.6% 0.37mg	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	79% 6.3mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	65.8% 276mg	18% 76.2mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	22.6% 158mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	7.18% 3.95μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0.24% 3.55mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	0.98% 36.4g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Deglet Noor Dates Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Deglet Noor Dates?

Lets compare vitamin content per 500 calories of Canned Blackberry Juice vs Deglet Noor Dates:

• 500 calories of Canned Blackberry Juice have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B9, 209.6 times more Vitamin C, 133.6 times more Vitamin E and 41.8 times more Vitamin K than Deglet Noor Dates.
• Both Canned Blackberry Juice and Deglet Noor Dates provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Deglet Noor Dates have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Blackberry Juice as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Blackberry Juice vs Deglet Noor Dates:

• 500 calories of Canned Blackberry Juice have 2.3 times more Calcium, 4.1 times more Copper, 3.5 times more Iron, 3.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 10.5 times more Zinc and 32.9 times more Water than Deglet Noor Dates.
• 500 calories of Deglet Noor Dates lack sufficient amounts of Calcium and Zinc
• Both Canned Blackberry Juice as well as Deglet Noor Dates lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Blackberry Juice have 284.5 times more Omega 3 and 106.2 times more Omega 6 than Deglet Noor Dates.
• While 500 kcal of Deglet Noor Dates contain 1.3 times more Carbohydrate and 10.8 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Deglet Noor Dates offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber
• 500 calories of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6
• Both Canned Blackberry Juice as well as Deglet Noor Dates provide inadequate amounts of Protein in 500 calories.