Comparing Nutrients in 300 calories Blackberries VS Brazilnuts

Weight per 300 calories

• Blackberries: 698g
• Brazilnuts: 45.5g

Dried Brazilnuts have 15.3 times more energy per unit of mass than Raw Blackberries, which is very high in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 300 calories - Blackberries or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Blackberries	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	65.2% 11g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	47% 34g	1.46% 1.06g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 1.06g	g per day for Men 19-50 years
Fiber	97% 37g	9% 3.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	8.53% 76.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.93mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.54% 0.046mg	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	43.6% 174μg	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Brazilnuts	Recommended Dietary Allowance
Calcium	20.2% 202mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	88% 0.79mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.2% 140mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	24.2% 0.56mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.042% 1.56g	3700g per day for Men 19-50 years

Blackberries VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries or Brazilnuts?

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

• 300 calories of Blackberries have more Vitamin A, 11.4 times more Vitamin B2, 33.6 times more Vitamin B3, 23 times more Vitamin B5, 4.6 times more Vitamin B6, 17.4 times more Vitamin B9, 459.8 times more Vitamin C, 3.2 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2 times more Vitamin B1 than Raw Blackberries.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Blackberries as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blackberries vs Brazilnuts:

• 300 calories of Blackberries have 2.8 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 8.1 times more Manganese, 3.8 times more Potassium, 2 times more Zinc and 395 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2.2 times more Phosphorus and 312.7 times more Selenium than Raw Blackberries.
• Both Blackberries and Brazilnuts contain similar levels of Magnesium per 300 calories.
• 300 calories of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries have 40 times more Omega 3, 12.5 times more Carbohydrate, 32.1 times more Sugars, more Fructose, 10.8 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 8.9 times more Fat, 75.2 times more Saturated Fat and 8.5 times more Omega 6 than Raw Blackberries.
• Both Blackberries and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate