Comparing Nutrients in 5 ounces Frozen Blueberries VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	13.3% 17.3g	8.5% 11g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	10% 3.83g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	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	3.78% 0.045mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	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	3.94% 3.54mg	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	4.54% 0.68mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	3.2% 0.26mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	2.23% 15.6mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	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	0.9% 0.099mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.5% 129g	3700g per day for Men 19-50 years

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

• Frozen Blueberries have 2.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.8 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.4 times more Vitamin B9, 4.5 times more Vitamin C and 1.9 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both 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 Frozen Blueberries vs Canned Blackberry Juice:

• Canned Blackberry Juice contains 1.5 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 2.5 times more Potassium and 5.9 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 5 oz.
• Both Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Blueberries have 1.3 times more Energy, 1.6 times more Carbohydrate and 27 times more Fiber than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.4 times more Omega 6 than Frozen Blueberries.
• Both Frozen Blueberries and Canned Blackberry Juice have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Frozen Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 5 oz.