Comparing Nutrients in 5 ounces Blackberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Blackberries	Blueberries	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.8% 80.8kcal	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% 0.04g	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	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	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	4.7% 3.4g	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	% 3.27g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.16g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	8.86% 35.4μg	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	33% 29.8mg	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

	Blackberries	Blueberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	11% 0.88mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	4.45% 31mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	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	6.83% 0.75mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.23% 119g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 3.7 times more Vitamin A, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9, 2.2 times more Vitamin C and 2.1 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Vitamin K per 5 oz.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blackberries vs Blueberries:

• Raw Blackberries have 4.8 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Zinc than Raw Blueberries.
• Both Raw Blackberries and Raw Blueberries have similar amounts of Water per 5 oz.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Blackberries have 1.6 times more Omega 3, 2.1 times more Omega 6, 2.2 times more Fiber and 1.9 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 1.3 times more Energy, 1.5 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Raw Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.