Comparing Nutrients in 500 calories BlackberriesVS Canned Blackberry Juice

Weight per 500 calories

Blackberries

1163g

Canned Blackberry Juice

1316g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Blackberries or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Canned Blackberry Juice

14%

83%

500 kcal ▼

Macro Nutrients

Blackberriesvs Canned Blackberry Juice

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.87%5.7g

Fat

8.14%7.9g

5.7 gvs7.9 g

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

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0.51%0.16g

Saturated Fat

0.74%0.24g

0.16 gvs0.24 g

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

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68.3%1.1g

Omega 3

95%1.5g

1.1 gvs1.5 g

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

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12.7%2.16g

Omega 6

17.7%3g

2.16 gvs3 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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86%112g

Carbohydrate

79%103g

112 gvs103 g

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

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78.3%56.7g

Sugars

140%101g

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

56.7 gvs101 g

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

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38.5%28g

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]

28 gvsNA g

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

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%27g

Glucose

27 gvsNA g

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

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%0.81g

Sucrose

0.81 gvsNA g

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

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162%61.6g

Fiber

3.46%1.3g

61.6 gvs1.3 g

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

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29%16g

Protein

7.05%3.95g

16 gvs3.95 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberriesvs Canned Blackberry Juice

14.2%128μg

Vitamin A

8.77%79μg

RAE, retinol activity equivalents

128 μgvs79 μg

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

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19.4%0.23mg

Vitamin B1

13%0.16mg

Thiamine

0.23 mgvs0.16 mg

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

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23.3%0.3mg

Vitamin B2

18.2%0.24mg

Riboflavin

0.3 mgvs0.24 mg

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

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47%7.5mg

Vitamin B3

36.7%5.87mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs5.87 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

64%3.2mg

Vitamin B5

Pantothenic acid

3.2 mgvsNA mg

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

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27%0.35mg

Vitamin B6

21.3%0.28mg

Pyridoxine

0.35 mgvs0.28 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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72.7%291μg

Vitamin B9

33%132μg

Folates and Folic Acid

291 μgvs132 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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271%244mg

Vitamin C

165%149mg

Ascorbic acid

244 mgvs149 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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91%13.6mg

Vitamin E

79%12mg

Tocopherols and Tocotrienols

13.6 mgvs12 mg

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

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192%230μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

230 μgvs200 μg

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

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Minerals

Blackberriesvs Canned Blackberry Juice

33.7%337mg

Calcium

15.8%158mg

337 mgvs158 mg

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

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213%1.9mg

Copper

167%1.5mg

1.9 mgvs1.5 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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90%7.2mg

Iron

79%6.3mg

7.2 mgvs6.3 mg

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

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55.4%233mg

Magnesium

65.8%276mg

233 mgvs276 mg

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

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327%7.5mg

Manganese

7.5 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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36.5%256mg

Phosphorus

22.6%158mg

256 mgvs158 mg

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

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55.4%1884mg

Potassium

52.2%1776mg

1884 mgvs1776 mg

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

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8.46%4.65μg

Selenium

7.18%3.95μg

4.65 μgvs3.95 μg

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

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0.78%11.6mg

Sodium

0.88%13mg

11.6 mgvs13 mg

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

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56%6.16mg

Zinc

49%5.4mg

6.16 mgvs5.4 mg

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

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27.7%1025g

Water

32.3%1196g

1025 gvs1196 g

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

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Lets compare vitamin content per 500 calories of Blackberries vs Canned Blackberry Juice:

Raw Blackberries have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Blackberry Juice.
Both Raw Blackberries and Canned Blackberry Juice have similar amounts of Vitamin E and Vitamin K per 500 kcal.
Both Raw Blackberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries vs Canned Blackberry Juice:

Raw Blackberries have 2.1 times more Calcium, 1.3 times more Copper and 1.6 times more Phosphorus than Canned Blackberry Juice.
Both Raw Blackberries and Canned Blackberry Juice have similar amounts of Iron, Magnesium, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Blackberries have 46.8 times more Fiber and 4.1 times more Protein than Canned Blackberry Juice.
While Canned Blackberry Juice contains 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Sugars than Raw Blackberries.
Both Raw Blackberries and Canned Blackberry Juice have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Blackberries as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BlackberriesVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Compare Foods

Comparing Nutrients in 500 calories BlackberriesVS Canned Blackberry Juice

Weight per 500 calories

Which food has more nutrients per 500 calories - Blackberries or Canned Blackberry Juice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: