Comparing Nutrients in 500 calories Blackberries VS Frozen Wild Blueberries

Weight per 500 calories

• Blackberries: 1163g
• Frozen Wild Blueberries: 877g

Frozen Wild 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 Frozen Wild Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	93% 121g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	NA	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	45% 32.5g	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	% 29.2g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0g	g per day for Men 19-50 years
Fiber	162% 61.6g	102% 38.6g	38g per day for Men 19-50 years
Protein	29% 16g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Wild 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13.5% 0.18mg	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	72.7% 291μg	NA	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	16.6% 15mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	33.7% 337mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	NA	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	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	1095% 25mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	20.3% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blackberries vs Frozen Wild Blueberries:

• Raw Blackberries have 4.9 times more Vitamin A, 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 16.4 times more Vitamin C and 6 times more Vitamin E than Frozen Wild Blueberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries vs Frozen Wild Blueberries:

• Raw Blackberries have 2.3 times more Calcium, 1.4 times more Iron, 3.8 times more Magnesium, 2.2 times more Phosphorus, 3.2 times more Potassium and 1.4 times more Water than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 3.4 times more Manganese than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Blackberries have 4.1 times more Fat, 1.6 times more Fiber and more Protein than Frozen Wild Blueberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.