Comparing Nutrients in 7 ounces Blueberries VS Canned Blackberry Juice

Macros Ratio

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

Macro Nutrients

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	12% 15.5g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	21% 15.3g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.53% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	25% 22.4mg	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	7.54% 1.13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	25% 0.23mg	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	6.95% 0.56mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.88% 180g	3700g per day for Men 19-50 years

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

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

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

• Canned Blackberry Juice contains 2 times more Calcium, 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 Raw Blueberries.
• Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Phosphorus and Water per 7 oz.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Blueberries have 1.5 times more Energy, 1.9 times more Carbohydrate, 1.3 times more Sugars, 24 times more Fiber and 2.5 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2 times more Omega 3 and 2.6 times more Omega 6 than Raw Blueberries.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.