Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	54% 39g	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	0.52% 0.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	9% 0.12mg	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	4.96% 20μg	3.47% 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	25% 22.4mg	2.2% 2mg	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	12% 1.8mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	8.6% 0.077mg	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	12% 0.95mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	3.4% 24mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Sweetened Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Blackberry Juice versus 7 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Blackberry Juice vs Sweetened Frozen Blueberries:

• 7 ounces of Canned Blackberry Juice have 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.
• While 7 oz of Sweetened Frozen Blueberries contain 2.9 times more Vitamin B2 and 2.8 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Sweetened Frozen Blueberries provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Blackberry Juice as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Blackberry Juice vs Sweetened Frozen Blueberries:

• 7 ounces of Canned Blackberry Juice have 2.9 times more Copper, 1.2 times more Iron, 10.5 times more Magnesium, 2.3 times more Potassium and 6.8 times more Zinc than Sweetened Frozen Blueberries.
• Both Canned Blackberry Juice and Sweetened Frozen Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Canned Blackberry Juice as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Phosphorus and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Blackberry Juice have 5 times more Omega 3 than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 2.2 times more Energy, 2.8 times more Carbohydrate, 2.6 times more Sugars and 22 times more Fiber than Canned Blackberry Juice.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in seven ounces.