Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Canned Blackberry Juice	Frozen Boysenberries	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.14% 0.19g	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	18.6% 24g	130g per day for Men 19-50 years
Sugars	21% 15.3g	19% 13.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Frozen Boysenberries	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	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	8.55% 0.11mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17.6% 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	12% 0.95mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.1mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	8.1% 276mg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Frozen Boysenberries per 7 oz

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

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

• 7 ounces of Canned Blackberry Juice have 3.6 times more Vitamin C and 1.9 times more Vitamin K than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Boysenberries provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Canned Blackberry Juice as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Blackberry Juice have 1.4 times more Copper, 1.3 times more Magnesium and 1.9 times more Zinc than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 2.3 times more Calcium, 1.8 times more Iron and 2.3 times more Phosphorus than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Boysenberries contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• Both Canned Blackberry Juice as well as Frozen Boysenberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Blackberry Juice have 2.3 times more Omega 3 than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.6 times more Carbohydrate and 53 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Boysenberries offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Canned Blackberry Juice as well as Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.