Comparing Nutrients in 300 calories Frozen Blackberries VS Blueberries

Weight per 300 calories

• Frozen Blackberries: 469g
• Blueberries: 526g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Blackberries or Blueberries?

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	69% 50g	72.3% 52.4g	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	36% 26g	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	% 25.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	61.7% 23.4g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.26% 1.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 159μg	7.9% 31.6μg	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	16% 14.5mg	56.7% 51mg	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	36.6% 5.5mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.3% 93μg	84.6% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	33.3% 0.3mg	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	47% 3.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	77% 1.77mg	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	20% 141mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.7mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	10.4% 385g	12% 443g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Blackberries vs Blueberries:

• Frozen Blackberries have 1.8 times more Vitamin A, 2.6 times more Vitamin B3, 5 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 1.4 times more Vitamin B1 and 3.5 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Frozen Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Blackberries vs Blueberries:

• Frozen Blackberries have 4.3 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 1.4 times more Zinc than Raw Blueberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Blackberries have 1.3 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Raw Blueberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Frozen Blackberries as well as Raw Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.