Comparing Nutrients in 100 grams Canned Blackberry Juice VS Blueberries

Macros Ratio

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

Macro Nutrients

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.52% 0.088g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.54% 0.3g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	1.5% 6μg	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	10.8% 9.7mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Blueberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	6.33% 0.057mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	NA	14.6% 0.34mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	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	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Canned Blackberry Juice versus 100 g of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Blackberry Juice have 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Blueberries.
• While 100 g of Raw Blueberries contain 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.
• Both Canned Blackberry Juice and Blueberries provide similar amounts of Vitamin B3 and Vitamin C per 100 grams.
• 100 grams of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• Both Canned Blackberry Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Blackberry Juice vs Blueberries:

• 100 grams of Canned Blackberry Juice have 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 Blueberries.
• Both Canned Blackberry Juice and Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Blueberries lack sufficient amounts of Magnesium and Zinc
• Both Canned Blackberry Juice as well as Raw Blueberries lack sufficient amounts of Calcium, Phosphorus and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Blackberry Juice have 2 times more Omega 3 than Blueberries.
• While 100 g of Raw Blueberries contain 1.9 times more Carbohydrate, 1.3 times more Sugars and 24 times more Fiber than Canned Blackberry Juice.
• 100 grams of Canned Blackberry Juice provide inadequate amounts of Fiber
• Both Canned Blackberry Juice as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.