Comparing Nutrients in 100 calories BlueberriesVS Canned Blackberry Juice

Weight per 100 calories

Blueberries

175g

Canned Blackberry Juice

263g

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 100 calories - Blueberries or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Canned Blackberry Juice

14%

83%

100 kcal ▼

Macro Nutrients

Blueberriesvs Canned Blackberry Juice

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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0.6%0.58g

Fat

1.63%1.58g

0.58 gvs1.58 g

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

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0.15%0.049g

Saturated Fat

0.15%0.047g

0.049 gvs0.047 g

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

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6.36%0.1g

Omega 3

19%0.3g

0.1 gvs0.3 g

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

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0.91%0.15g

Omega 6

3.54%0.6g

0.15 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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19.6%25.4g

Carbohydrate

15.8%20.5g

25.4 gvs20.5 g

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

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24%17.5g

Sugars

28%20.3g

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

17.5 gvs20.3 g

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

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12%8.7g

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]

8.7 gvsNA g

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

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%8.56g

Glucose

8.56 gvsNA g

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

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%0.19g

Sucrose

0.19 gvsNA g

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

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11%4.2g

Fiber

0.69%0.26g

4.2 gvs0.26 g

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

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2.3%1.3g

Protein

1.4%0.79g

1.3 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

Blueberriesvs Canned Blackberry Juice

0.58%5.26μg

Vitamin A

1.75%15.8μg

RAE, retinol activity equivalents

5.26 μgvs15.8 μg

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

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5.4%0.065mg

Vitamin B1

2.63%0.032mg

Thiamine

0.065 mgvs0.032 mg

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

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5.53%0.072mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.072 mgvs0.047 mg

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

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4.6%0.73mg

Vitamin B3

7.34%1.17mg

Niacin, nicotinic acid, niacinamide

0.73 mgvs1.17 mg

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

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4.35%0.22mg

Vitamin B5

Pantothenic acid

0.22 mgvsNA mg

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

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7%0.091mg

Vitamin B6

4.25%0.055mg

Pyridoxine

0.091 mgvs0.055 mg

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

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1.75%0.53μg

Vitamin B7

Biotin

0.53 μgvsNA μg

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

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2.63%10.5μg

Vitamin B9

6.58%26.3μg

Folates and Folic Acid

10.5 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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19%17mg

Vitamin C

33%29.7mg

Ascorbic acid

17 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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6.67%1mg

Vitamin E

15.8%2.37mg

Tocopherols and Tocotrienols

1 mgvs2.37 mg

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

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28.2%34μg

Vitamin K

33.3%40μg

Phytomenadione or phylloquinone

34 μgvs40 μg

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

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Minerals

Blueberriesvs Canned Blackberry Juice

1.05%10.5mg

Calcium

3.16%31.6mg

10.5 mgvs31.6 mg

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

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11%0.1mg

Copper

33.3%0.3mg

0.1 mgvs0.3 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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6.14%0.49mg

Iron

15.8%1.26mg

0.49 mgvs1.26 mg

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

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2.5%10.5mg

Magnesium

13%55.3mg

10.5 mgvs55.3 mg

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

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25.6%0.59mg

Manganese

0.59 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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3%21mg

Phosphorus

4.5%31.6mg

21 mgvs31.6 mg

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

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3.97%135mg

Potassium

10.4%355mg

135 mgvs355 mg

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

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0.32%0.18μg

Selenium

1.44%0.79μg

0.18 μgvs0.79 μg

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

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0.12%1.75mg

Sodium

0.18%2.63mg

1.75 mgvs2.63 mg

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

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2.55%0.28mg

Zinc

9.8%1.08mg

0.28 mgvs1.08 mg

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

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4%148g

Water

6.47%239g

148 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 Blueberries vs Canned Blackberry Juice:

Raw Blueberries have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Canned Blackberry Juice.
While Canned Blackberry Juice contains 3 times more Vitamin A, 1.6 times more Vitamin B3, 2.5 times more Vitamin B9, 1.7 times more Vitamin C and 2.4 times more Vitamin E than Raw Blueberries.
Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Vitamin K per 100 kcal.
Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blueberries vs Canned Blackberry Juice:

Canned Blackberry Juice contains 3 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium, 4.5 times more Selenium, 3.8 times more Zinc and 1.6 times more Water than Raw Blueberries.

Comparison of macro-nutrients per 100 calories:

Raw Blueberries have 1.2 times more Carbohydrate, 16 times more Fiber and 1.6 times more Protein than Canned Blackberry Juice.
While Canned Blackberry Juice contains 2.7 times more Fat, 3 times more Omega 3 and 3.9 times more Omega 6 than Raw Blueberries.
Both Raw Blueberries and Canned Blackberry Juice have similar amounts of Energy and Sugars per 100 kcal.
Both Raw Blueberries as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

BlueberriesVS Blueberries, canned, heavy syrup, solids and liquidsCanned Blackberry JuiceVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Compare Foods

Comparing Nutrients in 100 calories BlueberriesVS Canned Blackberry Juice

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: