Comparing Nutrients in 100 grams 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	1.97% 57kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	6% 7.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	10.6% 7.7g	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	6.86% 4.97g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	2.5% 10μg	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	10.8% 9.7mg	12.6% 11.3mg	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	3.8% 0.57mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	12.7% 0.11mg	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	3.5% 0.28mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	1.7% 12mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.