Comparing Nutrients in 1 pound Frozen Wild Blueberries VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Wild Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	8.9% 259kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.3% 63g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	23.2% 17g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	0% 0g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	11.3% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	NA	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	8.57% 7.7mg	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	7.86% 1.18mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	7.7% 77mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	NA	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	33% 2.63mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	8.42% 59mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.5% 389g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Frozen Blackberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Wild 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 Wild Blueberries vs Frozen Blackberries:

• 1 lb of Frozen Blackberries contains 6.6 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 1.8 times more Vitamin C and 4.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Frozen Blackberries provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Wild 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 Wild Blueberries vs Frozen Blackberries:

• 1 pound of Frozen Wild Blueberries has 2.3 times more Manganese and 2.7 times more Zinc than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.7 times more Calcium, 1.4 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus and 2.1 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Frozen Blackberries contain similar levels of Water per one pound.
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Blackberries contains more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Frozen Blackberries offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein