Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Elderberries	3%	6%	91%

Macro Nutrients

	Canned Blackberry Juice	Elderberries	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	12% 15.5g	28% 36.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	36.6% 14g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Elderberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	35% 0.46mg	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	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Elderberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	13.5% 0.12mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Elderberries per 7 oz

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

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

• 7 ounces of Canned Blackberry Juice have 1.7 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 5 times more Vitamin A, 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 11 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Elderberries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Canned Blackberry Juice as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Blackberry Juice have 1.9 times more Copper, 4.2 times more Magnesium and 3.7 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 3.2 times more Calcium, 3.3 times more Iron, 3.3 times more Phosphorus and 2.1 times more Potassium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Elderberries contain similar levels of Water per seven ounces.
• 7 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Canned Blackberry Juice as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Blackberry Juice have 1.4 times more Omega 3 than Elderberries.
• While 7 oz of Raw Elderberries contain 1.9 times more Energy, 2.4 times more Carbohydrate and 70 times more Fiber than Canned Blackberry Juice.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Canned Blackberry Juice as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in seven ounces.