Comparing Nutrients in 1 kilogram Blueberries VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	19.7% 570kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	121% 157g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	132% 50g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	6% 60mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	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	14.5% 1.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.8% 842g	22.2% 822g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.3 times more Vitamin B1 and 3.1 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 2.9 times more Vitamin B3, 5.7 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries vs Frozen Blackberries:

• Frozen Blackberries contain 4.8 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Water per 1 kg.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blackberries contain 1.4 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.