Comparing Nutrients in 1 pound Frozen Blackberries VS Frozen Blueberries

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Energy	10% 290kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	4.46% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	53% 38.3g	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	59.7% 22.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	20.6% 0.27mg	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	38.6% 154μg	7.94% 31.8μg	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	15.6% 14mg	12.6% 11.3mg	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	35.4% 5.3mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	13% 132mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	16.6% 0.15mg	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	45.4% 3.63mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	29% 0.67mg	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	19.4% 136mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 373g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Frozen Blueberries per 1 lb

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

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

• 1 pound of Frozen Blackberries has 1.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 4.9 times more Vitamin B9, 1.2 times more Vitamin C, 2.4 times more Vitamin E and 1.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blackberries and Frozen Blueberries provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Blackberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Blackberries has 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 Blackberries and Frozen Blueberries contain similar levels of Water per one pound.
• 1 pound of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blackberries as well as Frozen Blueberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 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.
• While 1 lb of Frozen Blueberries contains 1.4 times more Omega 3 than Frozen Blackberries.
• 1 pound of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blackberries as well as Frozen Blueberries provide inadequate amounts of Omega 6 in one pound.