Comparing Nutrients in 500 calories Blackberries VS Elderberries

Weight per 500 calories

• Blackberries: 1163g
• Elderberries: 685g

Raw Elderberries have 1.7 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 500 calories - Blackberries or Elderberries?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Elderberries	3%	6%	91%

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	3.53% 3.42g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	97% 126g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	162% 61.6g	126% 48g	38g per day for Men 19-50 years
Protein	29% 16g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	121% 1.58mg	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	10.3% 41μg	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	274% 247mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	91% 13.6mg	NA	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	Elderberries	Recommended Dietary Allowance
Calcium	33.7% 337mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	46.4% 0.42mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	NA	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	38% 267mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	56.4% 1918mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	14.8% 547g	3700g per day for Men 19-50 years

Blackberries VS Elderberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries or Elderberries?

Lets compare vitamin content per 500 calories of Blackberries vs Elderberries:

• 500 calories of Blackberries have 2.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 7.1 times more Vitamin B9 than Elderberries.
• While 500 kcal of Raw Elderberries contain 1.6 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.5 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Elderberries provide similar amounts of Vitamin C per 500 calories.
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Blackberries vs Elderberries:

• 500 calories of Blackberries have 1.3 times more Calcium, 4.6 times more Copper, 6.8 times more Magnesium, 8.2 times more Zinc and 1.9 times more Water than Elderberries.
• While 500 kcal of Raw Elderberries contain 1.5 times more Iron than Raw Blackberries.
• Both Blackberries and Elderberries contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries have 1.9 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Elderberries.
• Both Blackberries and Elderberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Omega 6 and Protein