Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Blackberry Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.56% 0.095g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	21% 15.3g	32.3% 23.4g	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	Figs, canned, water pack, solids and liquids	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	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	10.7% 0.14mg	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	0.99% 3.97μg	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	1.06% 0.16mg	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	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	24.3% 0.22mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	7.6% 0.17mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	6% 204mg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Figs, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Blackberry Juice versus 7 oz of Figs, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Blackberry Juice vs Figs, canned, water pack, solids and liquids:

• 7 ounces of Canned Blackberry Juice have 5 times more Vitamin B9, 11.3 times more Vitamin C, 11.3 times more Vitamin E and 4.6 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 2.1 times more Vitamin B2 and 3.3 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs, canned, water pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• 7 ounces of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin C and Vitamin E
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids 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 Figs, canned, water pack, solids and liquids:

• 7 ounces of Canned Blackberry Juice have 1.7 times more Iron, 2.1 times more Magnesium, 1.3 times more Potassium and 3.4 times more Zinc than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 2.3 times more Calcium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs, canned, water pack, solids and liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium
• 7 ounces of Figs, canned, water pack, solids and liquids lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Blackberry Juice have more Omega 3 than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 1.8 times more Carbohydrate, 1.5 times more Sugars and 22 times more Fiber than Canned Blackberry Juice.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Fiber
• 7 ounces of Figs, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.