Comparing Nutrients in 5 ounces Blueberries VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	15.8% 20.5g	8.5% 11g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	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	15.3% 13.7mg	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	5.4% 0.81mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	4.96% 0.4mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	2.43% 17mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	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	2.06% 0.23mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 1.3 times more Vitamin K than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Raw 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 Blueberries vs Canned Blackberry Juice:

• Canned Blackberry Juice contains 2 times more Calcium, 2 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 1.8 times more Potassium and 2.6 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 5 oz.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Blueberries have 1.5 times more Energy, 1.9 times more Carbohydrate, 1.3 times more Sugars, 24 times more Fiber and 2.5 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2 times more Omega 3 and 2.6 times more Omega 6 than Raw Blueberries.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.