Comparing Nutrients in 5 ounces Frozen Blackberries VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	21% 15g	16.5% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	3% 1.67g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	6.43% 0.084mg	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	12% 48μg	2.5% 9.92μg	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	4.9% 4.4mg	3.94% 3.54mg	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	11% 1.66mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.2% 0.047mg	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	14% 1.13mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	9.06% 0.21mg	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	6.07% 42.5mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Frozen Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Blackberries versus 5 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Blackberries vs Frozen Blueberries:

• 5 ounces of Frozen Blackberries have 1.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 4.9 times more Vitamin B9, 1.2 times more Vitamin C, 2.4 times more Vitamin E and 1.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blackberries and Frozen Blueberries provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Blackberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Blackberries vs Frozen Blueberries:

• 5 ounces of Frozen Blackberries have 3.6 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 4.4 times more Magnesium, 8.3 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• Both Frozen Blackberries and Frozen Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blackberries as well as Frozen Blueberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Blackberries have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Frozen Blueberries.
• While 5 oz of Frozen Blueberries contain 1.4 times more Omega 3 than Frozen Blackberries.
• 5 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blackberries as well as Frozen Blueberries provide inadequate amounts of Omega 6 in five ounces.