Comparing Nutrients in 500 calories Blueberries VS Frozen Blackberries

Weight per 500 calories

• Blueberries: 877g
• Frozen Blackberries: 781g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Blueberries or Frozen Blackberries?

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	94% 122g	130g per day for Men 19-50 years
Sugars	121% 87.4g	115% 83.4g	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	60% 43.6g	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	% 43g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	103% 39g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	5.2% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	59% 9.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.77% 2.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.6μg	66.4% 266μg	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	95% 85mg	27% 24.2mg	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	33.3% 5mg	61% 9.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	141% 169μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	104% 0.94mg	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	30.7% 2.46mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	415% 9.55mg	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	15% 105mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	32% 1094mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.52% 7.8mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	17.8% 1.95mg	11mg per day for Men 19-50 years
Water	20% 739g	17.4% 642g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.4 times more Vitamin B1 and 3.5 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 1.8 times more Vitamin A, 2.6 times more Vitamin B3, 5 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 500 kcal.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries vs Frozen Blackberries:

• Frozen Blackberries contain 4.3 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 1.4 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Blackberries contain 1.3 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Frozen Blackberries have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.