Comparing Nutrients in 1 pound Blackberries VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Elderberries	3%	6%	91%

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	6.73% 195kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	4.32% 0.73g	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	64.2% 83.5g	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	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	80.3% 1.04mg	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	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	181% 163mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.4% 5.3mg	NA	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	Elderberries	Recommended Dietary Allowance
Calcium	13% 132mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	30.7% 0.28mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	NA	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 400g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Elderberries per 1 lb

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

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

• 1 pound of Blackberries has 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
• While 1 lb of Raw Elderberries contains 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Blackberries.
• 1 pound of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Blackberries vs Elderberries:

• 1 pound of Blackberries has 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
• While 1 lb of Raw Elderberries contains 1.3 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Blackberries.
• Both Blackberries and Elderberries contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 2.1 times more Protein than Elderberries.
• While 1 lb of Raw Elderberries contains 1.7 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Blackberries.
• Both Blackberries and Elderberries offer comparable quantities of Omega 3 per one pound.
• 1 pound of Blackberries provide inadequate amounts of Energy
• 1 pound of Elderberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in one pound.