Comparing Nutrients in 1 kilogram Blackberries VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Elderberries	3%	6%	91%

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	15% 430kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	142% 184g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	184% 70g	38g per day for Men 19-50 years
Protein	25% 14g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	177% 2.3mg	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	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	400% 360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78% 11.7mg	NA	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	Elderberries	Recommended Dietary Allowance
Calcium	29% 290mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	67.8% 0.61mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	NA	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 882g	21.6% 798g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Elderberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries versus 1 kg of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blackberries vs Elderberries:

• 1 kilogram of Blackberries has 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
• While 1 kg of Raw Elderberries contains 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Blackberries.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Blackberries vs Elderberries:

• 1 kilogram of Blackberries has 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
• While 1 kg of Raw Elderberries contains 1.3 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Blackberries.
• Both Blackberries and Elderberries contain similar levels of Water per one kilogram.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 2.1 times more Protein than Elderberries.
• While 1 kg of Raw Elderberries contains 1.7 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Blackberries.
• Both Blackberries and Elderberries offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• 1 kilogram of Elderberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in one kilogram.