Comparing Nutrients in 5 ounces Blackberries VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	2.1% 61kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	40% 29g	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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.93% 0.051mg	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	8.86% 35.4μg	0.71% 2.83μg	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	33% 29.8mg	1.73% 1.56mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.35% 0.075mg	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	11% 0.88mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	12.5% 0.29mg	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	4.45% 31mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	1.67% 56.7mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.38% 125g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blackberries have 5.5 times more Vitamin A, 5.7 times more Vitamin B3, 3.1 times more Vitamin B5, 12.5 times more Vitamin B9, 19.1 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.7 times more Vitamin B1 and 2 times more Vitamin B2 than Raw Blackberries.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blackberries have 5.8 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Potassium and 7.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 5 oz.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Blackberries have 1.6 times more Omega 3, 2.2 times more Omega 6, 3.3 times more Fiber and 2.1 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 2 times more Energy, 2.3 times more Carbohydrate and 4.2 times more Sugars than Raw Blackberries.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.