Comparing Nutrients in 300 calories Blackberries VS Blueberries

Weight per 300 calories

• Blackberries: 698g
• Blueberries: 526g

Raw Blueberries have 1.3 times more energy per unit of mass than Raw Blackberries, which is low in comparison to other foods. Blackberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	51.6% 67g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	47% 34g	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	23% 16.7g	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	% 16g	% 25.7g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 0.58g	g per day for Men 19-50 years
Fiber	97% 37g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	8.53% 76.7μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.93mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	43.6% 174μg	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	163% 147mg	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	54.4% 8.16mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	84.6% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	54% 4.33mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	33.2% 140mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	22% 153mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	16.6% 615g	12% 443g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 4.9 times more Vitamin A, 2 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B9, 2.9 times more Vitamin C, 2.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Blueberries.
• While Raw Blueberries contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blackberries vs Blueberries:

• Raw Blackberries have 6.4 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium, 4.4 times more Zinc and 1.4 times more Water than Raw Blueberries.

Comparison of macro-nutrients per 300 calories:

• Raw Blackberries have 2 times more Fat, 2.1 times more Omega 3, 2.8 times more Omega 6, 2.9 times more Fiber and 2.5 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 1.5 times more Sugars and 1.6 times more Fructose than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.