Comparing Nutrients in 1 pound Blackberries VS Figs

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Figs	4%	3%	93%

Macro Nutrients

	Blackberries	Figs	Recommended Dietary Allowance
Energy	6.73% 195kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	3.84% 0.65g	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	67% 87g	130g per day for Men 19-50 years
Sugars	30.5% 22g	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Figs	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	39.4% 0.51mg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Figs	Recommended Dietary Allowance
Calcium	13% 132mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	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	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 400g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Figs per 1 lb

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

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

• 1 pound of Blackberries has 1.6 times more Vitamin B3, 4.2 times more Vitamin B9, 10.5 times more Vitamin C, 10.6 times more Vitamin E and 4.2 times more Vitamin K than Figs.
• While 1 lb of Raw Figs contains 3 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.8 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Figs provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• 1 pound of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Blackberries as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Figs:

• 1 pound of Blackberries has 2.4 times more Copper, 1.7 times more Iron, 5 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Zinc than Figs.
• While 1 lb of Raw Figs contains 1.4 times more Potassium than Raw Blackberries.
• Both Blackberries and Figs contain similar levels of Calcium, Magnesium and Water per one pound.
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Raw Blackberries as well as Raw Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Figs.
• While 1 lb of Raw Figs contains 1.7 times more Energy, 2 times more Carbohydrate and 3.3 times more Sugars than Raw Blackberries.
• 1 pound of Blackberries provide inadequate amounts of Energy
• 1 pound of Figs provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw Figs provide inadequate amounts of Omega 6 in one pound.