Comparing Nutrients in 1 kilogram Frozen Blueberries VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	17.6% 510kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	121% 157g	130g per day for Men 19-50 years
Sugars	117% 84.5g	147% 107g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	132% 50g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	47% 0.61mg	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	17.5% 70μg	85% 340μg	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	27.8% 25mg	34.4% 31mg	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	32% 4.8mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	8% 80mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	133% 1.2mg	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	22.5% 1.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	532% 12.2mg	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	15.7% 110mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Frozen Blackberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Frozen Blackberries:

• 1 kg of Frozen Blackberries contains 2.3 times more Vitamin B3, 4.9 times more Vitamin B9 and 2.4 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Blackberries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per one kilogram.
• 1 kilogram of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Blueberries as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Frozen Blackberries:

• 1 kg of Frozen Blackberries contains 3.6 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 4.4 times more Magnesium, 8.3 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Blackberries contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blueberries as well as Frozen Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blueberries has 1.4 times more Omega 3 than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Frozen Blueberries.
• 1 kilogram of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.