Comparing Nutrients in 5 ounces Blackberries VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Elderberries	3%	6%	91%

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	2.1% 61kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.35% 0.23g	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	20% 26g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	25% 0.33mg	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	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	56.7% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Elderberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	9.6% 0.086mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	NA	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Elderberries per 5 oz

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

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

• 5 ounces of Blackberries have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
• While 5 oz of Raw Elderberries contain 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Blackberries.
• 5 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Elderberries:

• 5 ounces of Blackberries have 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
• While 5 oz of Raw Elderberries contain 1.3 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Blackberries.
• Both Blackberries and Elderberries contain similar levels of Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 2.1 times more Protein than Elderberries.
• While 5 oz of Raw Elderberries contain 1.7 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Blackberries.
• Both Blackberries and Elderberries offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Blackberries provide inadequate amounts of Energy
• 5 ounces of Elderberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in five ounces.