Comparing Nutrients in 500 calories Frozen Wild BlueberriesVS Canned Blackberry Juice

Weight per 500 calories

Frozen Wild Blueberries

877g

Canned Blackberry Juice

1316g

Frozen Wild Blueberries have 1.5 times more energy per 100g than Canned Blackberry Juice. It has low energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 500 calories - Frozen Wild Blueberries or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Frozen Wild Blueberries

97%

Canned Blackberry Juice

14%

83%

500 kcal ▼

Macro Nutrients

Frozen Wild Blueberriesvs 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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1.45%1.4g

Fat

8.14%7.9g

1.4 gvs7.9 g

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

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0.82%0.26g

Saturated Fat

0.74%0.24g

0.26 gvs0.24 g

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

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Omega 3

95%1.5g

NA gvs1.5 g

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

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Omega 6

17.7%3g

NA 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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93%121g

Carbohydrate

79%103g

121 gvs103 g

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

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Sugars

140%101g

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

NA gvs101 g

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

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45%32.5g

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]

32.5 gvsNA g

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

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%29.2g

Glucose

29.2 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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102%38.6g

Fiber

3.46%1.3g

38.6 gvs1.3 g

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

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0%0g

Protein

7.05%3.95g

0 gvs3.95 g

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

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Vitamins

Frozen Wild Blueberriesvs Canned Blackberry Juice

2.92%26.3μg

Vitamin A

8.77%79μg

RAE, retinol activity equivalents

26.3 μgvs79 μg

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

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22%0.26mg

Vitamin B1

13%0.16mg

Thiamine

0.26 mgvs0.16 mg

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

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4.72%0.061mg

Vitamin B2

18.2%0.24mg

Riboflavin

0.061 mgvs0.24 mg

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

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33.4%5.35mg

Vitamin B3

36.7%5.87mg

Niacin, nicotinic acid, niacinamide

5.35 mgvs5.87 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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13.5%0.18mg

Vitamin B6

21.3%0.28mg

Pyridoxine

0.18 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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Vitamin B9

33%132μg

Folates and Folic Acid

NA 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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16.6%15mg

Vitamin C

165%149mg

Ascorbic acid

15 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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15.2%2.3mg

Vitamin E

79%12mg

Tocopherols and Tocotrienols

2.3 mgvs12 mg

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

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Vitamin K

167%200μg

Phytomenadione or phylloquinone

NA μgvs200 μg

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

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Minerals

Frozen Wild Blueberriesvs Canned Blackberry Juice

15%149mg

Calcium

15.8%158mg

149 mgvs158 mg

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

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Copper

167%1.5mg

NA 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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63.6%5.1mg

Iron

79%6.3mg

5.1 mgvs6.3 mg

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

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14.6%61.4mg

Magnesium

65.8%276mg

61.4 mgvs276 mg

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

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1095%25mg

Manganese

25 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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16.3%114mg

Phosphorus

22.6%158mg

114 mgvs158 mg

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

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17.5%596mg

Potassium

52.2%1776mg

596 mgvs1776 mg

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

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Selenium

7.18%3.95μg

NA μgvs3.95 μg

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

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1.75%26.3mg

Sodium

0.88%13mg

26.3 mgvs13 mg

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

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53.4%5.88mg

Zinc

49%5.4mg

5.88 mgvs5.4 mg

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

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20.3%753g

Water

32.3%1196g

753 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 Frozen Wild Blueberries vs Canned Blackberry Juice:

Frozen Wild Blueberries have 1.7 times more Vitamin B1 than Canned Blackberry Juice.
While Canned Blackberry Juice contains 3 times more Vitamin A, 3.9 times more Vitamin B2, 1.6 times more Vitamin B6, 10 times more Vitamin C and 5.2 times more Vitamin E than Frozen Wild Blueberries.
Both Frozen Wild Blueberries and Canned Blackberry Juice have similar amounts of Vitamin B3 per 500 kcal.
Both Frozen Wild Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Wild Blueberries vs Canned Blackberry Juice:

Canned Blackberry Juice contains 4.5 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 1.6 times more Water than Frozen Wild Blueberries.
Both Frozen Wild Blueberries and Canned Blackberry Juice have similar amounts of Calcium, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Wild Blueberries have 29.3 times more Fiber than Canned Blackberry Juice.
While Canned Blackberry Juice contains 5.6 times more Fat and more Protein than Frozen Wild Blueberries.
Both Frozen Wild Blueberries and Canned Blackberry Juice have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Wild Blueberries as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Wild BlueberriesVS Frozen BlueberriesCanned Blackberry JuiceVS Frozen BlueberriesFrozen Wild BlueberriesVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Compare Foods

Comparing Nutrients in 500 calories Frozen Wild BlueberriesVS Canned Blackberry Juice

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Wild Blueberries or Canned Blackberry Juice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: