Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.41% 0.069g	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	118% 153g	130g per day for Men 19-50 years
Sugars	21% 15.3g	170% 124g	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	89% 64.5g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	23% 8.73g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	45% 0.59mg	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	4.96% 20μg	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	10.4% 9.33mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Dried Zante Currants	Recommended Dietary Allowance
Calcium	2.4% 24mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	65.7% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	29.8% 0.68mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 2.4 times more Vitamin C, 8.2 times more Vitamin E and 4.6 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 13.3 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3 and 14.1 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Blackberry Juice vs Dried Zante Currants:

• Canned Blackberry Juice has 5.2 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 7.3 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 8.3 times more Phosphorus, 5.8 times more Potassium, 2.3 times more Selenium and 43 times more Sodium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Dried Zante Currants have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Blackberry Juice has 9.6 times more Omega 3 and 6.5 times more Omega 6 than Dried Zante Currants.
• While Dried Zante Currants contain 7.6 times more Energy, 9.9 times more Carbohydrate, 8.1 times more Sugars, 44 times more Fiber and 11.4 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Dried Zante Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.