Comparing Nutrients in 300 calories Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Weight per 300 calories

Canned Blackberry Juice

790g

Cherries, tart, dried, sweetened

90g

Cherries, tart, dried, sweetened have 8.8 times more energy per unit of mass than Canned Blackberry Juice, which is high in comparison to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 300 calories - Canned Blackberry Juice or Cherries, tart, dried, sweetened ?

Macros Ratio

Protein Fat Carbs

Canned Blackberry Juice

14%

83%

Cherries, tart, dried, sweetened

97%

300 kcal ▼

Macro Nutrients

Canned Blackberry Juicevs Cherries, tart, dried, sweetened

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Fruits rich in Energy

4.9%4.74g

Fat

0.68%0.66g

4.74 gvs0.66 g

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

Find Fruits rich in Fat

0.44%0.14g

Saturated Fat

0.41%0.13g

0.14 gvs0.13 g

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

Find Fruits rich in Saturated Fat

56.7%0.91g

Omega 3

5.2%0.083g

0.91 gvs0.083 g

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

Find Fruits rich in Omega 3

10.6%1.8g

Omega 6

0.54%0.092g

1.8 gvs0.092 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

47.4%61.6g

Carbohydrate

55.8%72.5g

61.6 gvs72.5 g

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

Find Fruits rich in Carbohydrate

84%60.8g

Sugars

83.4%60.5g

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

60.8 gvs60.5 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

2.08%0.79g

Fiber

5.93%2.25g

0.79 gvs2.25 g

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

Find Fruits rich in Fiber

4.23%2.37g

Protein

2%1.13g

2.37 gvs1.13 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Canned Blackberry Juicevs Cherries, tart, dried, sweetened

5.26%47.4μg

Vitamin A

14%127μg

RAE, retinol activity equivalents

47.4 μgvs127 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

7.9%0.095mg

Vitamin B1

4.35%0.052mg

Thiamine

0.095 mgvs0.052 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

11%0.14mg

Vitamin B2

7%0.091mg

Riboflavin

0.14 mgvs0.091 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

22%3.52mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

3.52 mgvs0.78 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

12.8%0.17mg

Vitamin B6

7%0.091mg

Pyridoxine

0.17 mgvs0.091 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

19.7%79μg

Vitamin B9

2.48%9.9μg

Folates and Folic Acid

79 μgvs9.9 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

99%89.2mg

Vitamin C

19.3%17.4mg

Ascorbic acid

89.2 mgvs17.4 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

47.4%7.1mg

Vitamin E

1.02%0.15mg

Tocopherols and Tocotrienols

7.1 mgvs0.15 mg

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

Find Fruits rich in Vitamin E

100%120μg

Vitamin K

3.83%4.6μg

Phytomenadione or phylloquinone

120 μgvs4.6 μg

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

Find Fruits rich in Vitamin K

Minerals

Canned Blackberry Juicevs Cherries, tart, dried, sweetened

9.47%95mg

Calcium

3.42%34.2mg

95 mgvs34.2 mg

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

Find Fruits rich in Calcium

100%0.9mg

Copper

23%0.21mg

0.9 mgvs0.21 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

47.4%3.8mg

Iron

7.66%0.61mg

3.8 mgvs0.61 mg

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

Find Fruits rich in Iron

39.5%166mg

Magnesium

4.7%20mg

166 mgvs20 mg

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

Find Fruits rich in Magnesium

Manganese

NA mgvsNA mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

13.5%95mg

Phosphorus

4.63%32.4mg

95 mgvs32.4 mg

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

Find Fruits rich in Phosphorus

31.3%1066mg

Potassium

9.96%339mg

1066 mgvs339 mg

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

Find Fruits rich in Potassium

4.3%2.37μg

Selenium

0.66%0.36μg

2.37 μgvs0.36 μg

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

Find Fruits rich in Selenium

0.53%7.9mg

Sodium

0.78%11.7mg

7.9 mgvs11.7 mg

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

Find Fruits rich in Sodium

29.4%3.24mg

Zinc

2.05%0.23mg

3.24 mgvs0.23 mg

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

Find Fruits rich in Zinc

19.4%718g

Water

0.4%15g

718 gvs15 g

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

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Canned Blackberry Juice vs Cherries, tart, dried, sweetened :

Canned Blackberry Juice has 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B6, 8 times more Vitamin B9, 5.1 times more Vitamin C, 46.4 times more Vitamin E and 26.1 times more Vitamin K than Cherries, tart, dried, sweetened .
While Cherries, tart, dried, sweetened contain 2.7 times more Vitamin A than Canned Blackberry Juice.
Both Canned Blackberry Juice as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Blackberry Juice vs Cherries, tart, dried, sweetened :

Canned Blackberry Juice has 2.8 times more Calcium, 4.4 times more Copper, 6.2 times more Iron, 8.4 times more Magnesium, 2.9 times more Phosphorus, 3.1 times more Potassium, 6.6 times more Selenium, 14.4 times more Zinc and 48 times more Water than Cherries, tart, dried, sweetened .

Comparison of macro-nutrients per 300 calories:

Canned Blackberry Juice has 7.2 times more Fat, 11 times more Omega 3, 19.7 times more Omega 6 and 2.1 times more Protein than Cherries, tart, dried, sweetened .
While Cherries, tart, dried, sweetened contain 2.9 times more Fiber than Canned Blackberry Juice.
Both Canned Blackberry Juice and Cherries, tart, dried, sweetened have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Canned Blackberry Juice as well as Cherries, tart, dried, sweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Blackberry JuiceVS Blackberries, canned, heavy syrup, solids and liquidsCherries, tart, dried, sweetened VS Blackberries, canned, heavy syrup, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Blackberry Juice or Cherries, tart, dried, sweetened ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: