Comparing Nutrients in 1 pound Blueberries VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	8.9% 259kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	50.6% 65.7g	54.7% 71g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	31% 22.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	16% 1.27mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	7.78% 54.4mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	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	6.6% 0.73mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.3 times more Vitamin B1 and 3.1 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 2.9 times more Vitamin B3, 5.7 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 1 lb.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries vs Frozen Blackberries:

• Frozen Blackberries contain 4.8 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Water per 1 lb.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Blackberries contain 1.4 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.