Comparing Nutrients in 5 ounces Canned Blackberry Juice VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	17% 22.2g	130g per day for Men 19-50 years
Sugars	15% 11g	21% 15g	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	0.37% 0.14g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	6.65% 0.086mg	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	3.54% 14μg	12% 48μg	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	17.8% 16mg	4.9% 4.4mg	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	8.5% 1.28mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19% 0.17mg	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	8.5% 0.68mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	75.4% 1.73mg	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	2.43% 17mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Blackberry Juice vs Frozen Blackberries:

• Canned Blackberry Juice has 3.6 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 3.4 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Blackberry Juice vs Frozen Blackberries:

• Canned Blackberry Juice has 1.6 times more Zinc than Frozen Blackberries.
• While Frozen Blackberries contain 2.4 times more Calcium, 1.7 times more Iron and 2.5 times more Phosphorus than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Blackberries have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Blackberry Juice has 1.4 times more Omega 3 and 1.4 times more Omega 6 than Frozen Blackberries.
• While Frozen Blackberries contain 1.7 times more Energy, 2 times more Carbohydrate, 1.4 times more Sugars, 50 times more Fiber and 3.9 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.