Comparing Nutrients in 1 kilogram 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	15% 430kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	107% 139g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	33% 24g	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	139% 53g	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Wild 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.4% 0.2mg	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	62.5% 250μg	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	233% 210mg	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	29% 290mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	77.5% 6.2mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	1248% 28.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24% 882g	23% 858g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.