Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Blueberries

Macros Ratio

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

Macro Nutrients

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.03% 0.17g	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	22% 28.8g	130g per day for Men 19-50 years
Sugars	21% 15.3g	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	12.6% 0.11mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Blueberries per 7 oz

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

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

• 7 ounces of Canned Blackberry Juice have 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Blueberries.
• While 7 oz of Raw Blueberries contain 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.
• Both Canned Blackberry Juice and Blueberries provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Canned Blackberry Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Blackberry Juice have 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 Blueberries.
• Both Canned Blackberry Juice and Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Magnesium and Zinc
• Both Canned Blackberry Juice as well as Raw 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 2 times more Omega 3 than Blueberries.
• While 7 oz of Raw Blueberries contain 1.9 times more Carbohydrate, 1.3 times more Sugars and 24 times more Fiber than Canned Blackberry Juice.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Canned Blackberry Juice as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.