Comparing Nutrients in 14 ounces Blackberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	5.9% 171kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	54.5% 39.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13% 9.53g	27.2% 19.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 9.17g	% 19.4g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.44g	g per day for Men 19-50 years
Fiber	55.4% 21g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.97% 1.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.3mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.64mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.8% 2.46mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.03% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blackberries vs Blueberries:

• Raw Blackberries have 3.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9, 2.2 times more Vitamin C and 2.1 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Vitamin K per 14 oz.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blackberries vs Blueberries:

• Raw Blackberries have 4.8 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Zinc than Raw Blueberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Water per 14 oz.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blackberries have 1.6 times more Omega 3, 2.1 times more Omega 6, 2.2 times more Fiber and 1.9 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 1.3 times more Energy, 1.5 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.