Comparing Nutrients in 500 calories Frozen Boysenberries VS Canned Blackberry Juice

Weight per 500 calories

• Frozen Boysenberries: 1000g
• Canned Blackberry Juice: 1316g

Frozen Boysenberries have 1.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Frozen Boysenberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	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	94% 122g	79% 103g	130g per day for Men 19-50 years
Sugars	95% 69g	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	139% 53g	3.46% 1.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.77% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	158% 630μg	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	34.4% 31mg	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	58% 8.7mg	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	27% 270mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	106% 8.5mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	65.8% 276mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	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	38.6% 270mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.18% 3.95μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.2% 859g	32.3% 1196g	3700g per day for Men 19-50 years

Frozen Boysenberries VS Canned Blackberry Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Boysenberries have 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 4.8 times more Vitamin C, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries 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 Frozen Boysenberries vs Canned Blackberry Juice:

• 500 calories of Frozen Boysenberries have 1.7 times more Calcium, 1.3 times more Iron and 1.7 times more Phosphorus than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 1.9 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium, 2.5 times more Zinc and 1.4 times more Water than Frozen Boysenberries.
• Both Frozen Boysenberries as well as Canned Blackberry Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Boysenberries have 40.3 times more Fiber and 2.8 times more Protein than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 3 times more Omega 3, 3.1 times more Omega 6 and 1.5 times more Sugars than Frozen Boysenberries.
• Both Frozen Boysenberries and Canned Blackberry Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Boysenberries provide inadequate amounts of Omega 6
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein