Comparing Nutrients in 1 pound Blackberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	6.73% 195kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	30.5% 22g	62.3% 45g	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	15% 11g	31% 22.5g	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	% 10.5g	% 22g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.5g	g per day for Men 19-50 years
Fiber	63.3% 24g	28.6% 11g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	6.8% 27.2μg	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	106% 95mg	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	13% 132mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	66.3% 1.52mg	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	14.3% 100mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	10.3% 349mg	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	22% 2.4mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 400g	10.3% 382g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 3.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9, 2.2 times more Vitamin C and 2.1 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Vitamin K per 1 lb.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blackberries vs Blueberries:

• Raw Blackberries have 4.8 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Zinc than Raw Blueberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Water per 1 lb.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blackberries have 1.6 times more Omega 3, 2.1 times more Omega 6, 2.2 times more Fiber and 1.9 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 1.3 times more Energy, 1.5 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.