Comparing Nutrients in 300 calories Blackberries, canned, heavy syrup, solids and liquidsVS Canned Blackberry Juice

Weight per 300 calories

Blackberries, canned, heavy syrup, solids and liquids

326g

Canned Blackberry Juice

790g

Blackberries, canned, heavy syrup, solids and liquids have 2.4 times more energy per 100g than Canned Blackberry Juice. It has average energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Canned Blackberry Juice

14%

83%

300 kcal ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Blackberry Juice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.46g

Fat

4.9%4.74g

0.46 gvs4.74 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.051%0.016g

Saturated Fat

0.44%0.14g

0.016 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.5%0.088g

Omega 3

56.7%0.91g

0.088 gvs0.91 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g

Omega 6

10.6%1.8g

0.17 gvs1.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58%75.3g

Carbohydrate

47.4%61.6g

75.3 gvs61.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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88.6%64.2g

Sugars

84%60.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

64.2 gvs60.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g

Fiber

2.08%0.79g

11 gvs0.79 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.63%4.27g

Protein

4.23%2.37g

4.27 gvs2.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Blackberry Juice

4%36μg

Vitamin A

5.26%47.4μg

RAE, retinol activity equivalents

36 μgvs47.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.34%0.088mg

Vitamin B1

7.9%0.095mg

Thiamine

0.088 mgvs0.095 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg

Vitamin B2

11%0.14mg

Riboflavin

0.13 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.85%0.94mg

Vitamin B3

22%3.52mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs3.52 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.85%0.49mg

Vitamin B5

Pantothenic acid

0.49 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.03%0.12mg

Vitamin B6

12.8%0.17mg

Pyridoxine

0.12 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%88μg

Vitamin B9

19.7%79μg

Folates and Folic Acid

88 μgvs79 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10%9.13mg

Vitamin C

99%89.2mg

Ascorbic acid

9.13 mgvs89.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17%2.54mg

Vitamin E

47.4%7.1mg

Tocopherols and Tocotrienols

2.54 mgvs7.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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36%43.4μg

Vitamin K

100%120μg

Phytomenadione or phylloquinone

43.4 μgvs120 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Blackberry Juice

6.85%68.5mg

Calcium

9.47%95mg

68.5 mgvs95 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg

Copper

100%0.9mg

0.43 mgvs0.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.5%2.1mg

Iron

47.4%3.8mg

2.1 mgvs3.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55.4mg

Magnesium

39.5%166mg

55.4 mgvs166 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.27mg

Manganese

2.27 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.52%45.7mg

Phosphorus

13.5%95mg

45.7 mgvs95 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.5%323mg

Potassium

31.3%1066mg

323 mgvs1066 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.78%0.98μg

Selenium

4.3%2.37μg

0.98 μgvs2.37 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.65%9.8mg

Sodium

0.53%7.9mg

9.8 mgvs7.9 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.34%0.59mg

Zinc

29.4%3.24mg

0.59 mgvs3.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.6%245g

Water

19.4%718g

245 gvs718 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Blackberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

Canned Blackberry Juice contains 1.3 times more Vitamin A, 3.8 times more Vitamin B3, 1.4 times more Vitamin B6, 9.8 times more Vitamin C, 2.8 times more Vitamin E and 2.8 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Canned Blackberry Juice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blackberries, canned, heavy syrup, solids and liquids vs Canned Blackberry Juice:

Canned Blackberry Juice contains 1.4 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 2.4 times more Selenium, 5.5 times more Zinc and 2.9 times more Water than Blackberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 300 calories:

Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Carbohydrate, 14 times more Fiber and 1.8 times more Protein than Canned Blackberry Juice.
While Canned Blackberry Juice contains 10.4 times more Fat, 10.3 times more Omega 3 and 10.5 times more Omega 6 than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Canned Blackberry Juice have similar amounts of Energy and Sugars per 300 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blackberries, canned, heavy syrup, solids and liquidsVS Frozen BlackberriesCanned Blackberry JuiceVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Compare Foods

Comparing Nutrients in 300 calories Blackberries, canned, heavy syrup, solids and liquidsVS Canned Blackberry Juice

Weight per 300 calories

Which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Canned Blackberry Juice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: