Comparing Nutrients in 500 calories Blackberries VS Blueberries

Weight per 500 calories

• Blackberries: 1163g
• Blueberries: 877g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	98% 127g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	121% 87.4g	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	38.5% 28g	60% 43.6g	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	% 27g	% 43g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0.96g	g per day for Men 19-50 years
Fiber	162% 61.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	29% 16g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.77% 2.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.7% 291μg	13% 52.6μg	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	271% 244mg	95% 85mg	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	91% 13.6mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	33.7% 337mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	55.6% 0.5mg	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	90% 7.2mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	128% 2.95mg	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	36.5% 256mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.