Comparing Nutrients in 5 ounces Sweetened Frozen Blueberries VS 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	4.15% 120kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	8.5% 11g	130g per day for Men 19-50 years
Sugars	38.6% 28g	15% 11g	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	8.2% 3.1g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1% 0.57g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	2.3% 0.03mg	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	2.5% 9.92μg	3.54% 14μg	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	1.57% 1.4mg	17.8% 16mg	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	4.9% 0.74mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	18% 0.16mg	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	6.9% 0.55mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	1.4% 9.92mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	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	0.77% 0.085mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.5% 129g	3700g per day for Men 19-50 years

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

• Sweetened Frozen Blueberries have 1.7 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.8 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 11.3 times more Vitamin C and 1.7 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Canned Blackberry Juice have similar amounts of Vitamin K per 5 oz.
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Blackberry Juice contains 2 times more Calcium, 2.9 times more Copper, 10.5 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 6.8 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Canned Blackberry Juice have similar amounts of Iron and Water per 5 oz.
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Frozen Blueberries have 2.2 times more Energy, 2.8 times more Carbohydrate, 2.6 times more Sugars and 22 times more Fiber than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 5 times more Omega 3 and 6.7 times more Omega 6 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 5 oz.