Comparing Nutrients in 5 ounces Canned Blackberry Juice VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Canned Blackberry Juice	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.86% 54kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.38% 0.064g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	4.14% 0.054mg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.099mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	15.4% 0.35mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	3.75% 128mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Boysenberries, canned, heavy syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Blackberry Juice versus 5 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Blackberry Juice vs Boysenberries, canned, heavy syrup:

• 5 ounces of Canned Blackberry Juice have 1.9 times more Vitamin B3 and 1.8 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 5 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Blackberry Juice vs Boysenberries, canned, heavy syrup:

• 5 ounces of Canned Blackberry Juice have 1.6 times more Copper, 1.9 times more Magnesium, 1.5 times more Potassium and 2.2 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Canned Blackberry Juice and Boysenberries, canned, heavy syrup contain similar levels of Iron and Water per five ounces.
• 5 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Blackberry Juice have 5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 2.3 times more Energy, 2.9 times more Carbohydrate and 26 times more Fiber than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• 5 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in five ounces.