Comparing Nutrients in 5 ounces Frozen Blackberries VS Blueberries

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.73% 0.12g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	21% 15g	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3% 1.67g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	2.13% 8.5μg	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	15.3% 13.7mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.98% 0.081mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	20.7% 0.48mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	3.2% 109mg	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	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.23% 119g	3700g per day for Men 19-50 years

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

• Frozen Blackberries have 2.9 times more Vitamin B3, 1.2 times more Vitamin B5, 5.7 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 5 oz.
• Both Frozen Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Blackberries vs Blueberries:

• Frozen Blackberries have 4.8 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Raw Blueberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Water per 5 oz.
• Both Frozen Blackberries as well as Raw Blueberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Blackberries have 1.4 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Raw Blueberries.
• Both Frozen Blackberries and Raw Blueberries have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Frozen Blackberries as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.