Comparing Nutrients in 500 calories Sweetened Frozen Blueberries VS Canned Blackberry Juice

Weight per 500 calories

• Sweetened Frozen Blueberries: 588g
• Canned Blackberry Juice: 1316g

Sweetened Frozen Blueberries have 2.2 times more energy per 100g than Canned Blackberry Juice. It has average energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Canned Blackberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	79% 103g	130g per day for Men 19-50 years
Sugars	160% 116g	140% 101g	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	34% 13g	3.46% 1.3g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	8.77% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21.3% 0.28mg	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	10.3% 41μg	33% 132μg	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	6.54% 5.9mg	165% 149mg	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	20.4% 3.06mg	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.8% 104μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	167% 1.5mg	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	28.7% 2.3mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	65.8% 276mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	5.9% 41mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	7.18% 3.95μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	12.3% 455g	32.3% 1196g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Canned Blackberry Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Canned Blackberry Juice?

Lets compare vitamin content per 500 calories of Sweetened Frozen Blueberries vs Canned Blackberry Juice:

• 500 calories of Sweetened Frozen Blueberries have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 3.2 times more Vitamin B9, 25.3 times more Vitamin C, 3.9 times more Vitamin E and 1.9 times more Vitamin K than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Canned Blackberry Juice:

• 500 kcal of Canned Blackberry Juice contain 4.5 times more Calcium, 6.5 times more Copper, 2.8 times more Iron, 23.5 times more Magnesium, 3.8 times more Phosphorus, 5 times more Potassium, 15.3 times more Zinc and 2.6 times more Water than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Frozen Blueberries have 1.3 times more Carbohydrate and 9.8 times more Fiber than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 11.2 times more Omega 3 and 15.1 times more Omega 6 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Canned Blackberry Juice offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice provide inadequate amounts of Protein in 500 calories.