Comparing Nutrients in 500 calories Blueberries VS Canned Blackberry Juice

Weight per 500 calories

• Blueberries: 877g
• Canned Blackberry Juice: 1316g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	98% 127g	79% 103g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	60% 43.6g	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	% 43g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	3.46% 1.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	8.77% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.77% 2.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.6μg	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	95% 85mg	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	33.3% 5mg	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	141% 169μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	30.7% 2.46mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	65.8% 276mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	15% 105mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	7.18% 3.95μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 739g	32.3% 1196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.