Comparing Nutrients in 1 kilogram Blackberries VS Blueberries

Macros Ratio

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

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	15% 430kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	111% 145g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	137% 100g	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	33% 24g	68.6% 49.7g	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	% 23g	% 48.8g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 1.1g	g per day for Men 19-50 years
Fiber	139% 53g	63% 24g	38g per day for Men 19-50 years
Protein	25% 14g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	15% 60μg	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	233% 210mg	108% 97mg	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	78% 11.7mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	29% 290mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	63.3% 0.57mg	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	77.5% 6.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	146% 3.36mg	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	31.4% 220mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24% 882g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.