Comparing Nutrients in 1 pound Frozen Blueberries VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Frozen Blueberries VS Frozen Blackberries per 1 lb

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

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

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

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

• 1 lb of Frozen Blackberries contains 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 Blueberries and Frozen Blackberries 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 Blueberries as well as Frozen Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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