Comparing Nutrients in 100 grams Canned Blackberry Juice VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Energy	1.3% 38kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	12% 15.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	14.7% 10.7g	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	0.26% 0.1g	13% 5g	38g per day for Men 19-50 years
Protein	0.54% 0.3g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	4.7% 0.061mg	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	2.5% 10μg	8.5% 34μg	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	12.6% 11.3mg	3.44% 3.1mg	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	6% 0.9mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Frozen Blackberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	13.3% 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	6% 0.48mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	1.7% 12mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.22% 82.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Blackberry Juice vs Frozen Blackberries:

• Canned Blackberry Juice has 3.6 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 3.4 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Blackberry Juice vs Frozen Blackberries:

• Canned Blackberry Juice has 1.6 times more Zinc than Frozen Blackberries.
• While Frozen Blackberries contain 2.4 times more Calcium, 1.7 times more Iron and 2.5 times more Phosphorus than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Frozen Blackberries have similar amounts of Copper, Magnesium, Potassium and Water per 100 g.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Blackberry Juice has 1.4 times more Omega 3 and 1.4 times more Omega 6 than Frozen Blackberries.
• While Frozen Blackberries contain 1.7 times more Energy, 2 times more Carbohydrate, 1.4 times more Sugars, 50 times more Fiber and 3.9 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Frozen Blackberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.