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Comparing Nutrients in 100 calories BlackberriesVS Canned Blackberry Juice

Weight per 100 calories

Blackberries
233g
Canned Blackberry Juice
263g

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

Which food has more nutrients per 100 calories - Blackberries or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Blackberries
11%
9%
80%
Canned Blackberry Juice
3%
14%
83%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.17%1.14g
Fat
1.63%1.58g
1.14 gvs1.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g
Saturated Fat
0.15%0.047g
0.033 gvs0.047 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.7%0.22g
Omega 3
19%0.3g
0.22 gvs0.3 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
3.54%0.6g
0.43 gvs0.6 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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17%22.3g
Carbohydrate
15.8%20.5g
22.3 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.3g
Sugars
28%20.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.3 gvs20.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.7%5.6g
Fructose
NA
≤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]
5.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.37g
Glucose
NA
5.37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.4%12.3g
Fiber
0.69%0.26g
12.3 gvs0.26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.77%3.23g
Protein
1.4%0.79g
3.23 gvs0.79 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.84%25.6μg
Vitamin A
1.75%15.8μg
RAE, retinol activity equivalents
25.6 μgvs15.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.88%0.047mg
Vitamin B1
2.63%0.032mg
Thiamine
0.047 mgvs0.032 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.65%0.06mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.06 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.4%1.5mg
Vitamin B3
7.34%1.17mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs1.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg
Vitamin B5
NA
Pantothenic acid
0.64 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.37%0.07mg
Vitamin B6
4.25%0.055mg
Pyridoxine
0.07 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
6.58%26.3μg
Folates and Folic Acid
58 μgvs26.3 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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54.3%49mg
Vitamin C
33%29.7mg
Ascorbic acid
49 mgvs29.7 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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18%2.72mg
Vitamin E
15.8%2.37mg
Tocopherols and Tocotrienols
2.72 mgvs2.37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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38.4%46μg
Vitamin K
33.3%40μg
Phytomenadione or phylloquinone
46 μgvs40 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.74%67.4mg
Calcium
3.16%31.6mg
67.4 mgvs31.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.6%0.38mg
Copper
33.3%0.3mg
0.38 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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18%1.44mg
Iron
15.8%1.26mg
1.44 mgvs1.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.5mg
Magnesium
13%55.3mg
46.5 mgvs55.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.3%1.5mg
Manganese
NA
1.5 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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7.3%51mg
Phosphorus
4.5%31.6mg
51 mgvs31.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%377mg
Potassium
10.4%355mg
377 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.93μg
Selenium
1.44%0.79μg
0.93 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.33mg
Sodium
0.18%2.63mg
2.33 mgvs2.63 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.2%1.23mg
Zinc
9.8%1.08mg
1.23 mgvs1.08 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.54%205g
Water
6.47%239g
205 gvs239 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blackberries vs Canned Blackberry Juice:
Comparing minerals per 100 calories for Blackberries vs Canned Blackberry Juice:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: