Comparing Nutrients in 5 ounces Blueberries VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17% 22.2g	130g per day for Men 19-50 years
Sugars	19.5% 14g	21% 15g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	12% 48μg	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	15.3% 13.7mg	4.9% 4.4mg	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	5.4% 0.81mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	19% 0.17mg	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	4.96% 0.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	75.4% 1.73mg	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	2.43% 17mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	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	2.06% 0.23mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.15% 117g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for Blueberries vs Frozen Blackberries:

• Frozen Blackberries contain 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 Raw Blueberries and Frozen Blackberries have similar amounts of Water per 5 oz.
• Both Raw Blueberries as well as Frozen Blackberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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