Comparing Nutrients in 14 ounces Blackberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	5.9% 171kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	NA	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	NA	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	20.3% 14.7g	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	% 13.2g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	46% 17.5g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Wild 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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	NA	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	7.5% 6.75mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	NA	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	495% 11.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.2% 341g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 3.7 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B6, 12.4 times more Vitamin C and 4.5 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B1 than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blackberries vs Frozen Wild Blueberries:

• Raw Blackberries have 1.7 times more Calcium, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 4.4 times more Manganese and 1.3 times more Zinc than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blackberries have 1.2 times more Fiber and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.