Comparing Nutrients in 1 pound Blackberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	6.73% 195kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	NA	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	15% 11g	23.2% 17g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	63.3% 24g	52.5% 20g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Wild 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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.98% 0.091mg	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	28.3% 113μg	NA	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	8.57% 7.7mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	13% 132mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	NA	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	566% 13mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 400g	10.5% 389g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 3.7 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B6, 12.4 times more Vitamin C and 4.5 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B1 than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Blackberries have 1.7 times more Calcium, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 4.4 times more Manganese and 1.3 times more Zinc than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blackberries have 1.2 times more Fiber and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.