Comparing Nutrients in 7 ounces Frozen Blackberries VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	18.6% 24g	130g per day for Men 19-50 years
Sugars	29.2% 21g	23% 16.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	9% 0.12mg	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	17% 67.5μg	3.47% 14μg	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	6.84% 6.15mg	5.5% 4.96mg	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	15.5% 2.32mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	7.28% 0.065mg	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	20% 1.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	12.7% 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	8.5% 59.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Frozen Blueberries:

• 7 ounces of Frozen Blackberries have 1.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 4.9 times more Vitamin B9, 1.2 times more Vitamin C, 2.4 times more Vitamin E and 1.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blackberries and Frozen Blueberries provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Blackberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Frozen Blueberries:

• 7 ounces of Frozen Blackberries have 3.6 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 4.4 times more Magnesium, 8.3 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• Both Frozen Blackberries and Frozen Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blackberries as well as Frozen Blueberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 1.4 times more Omega 3 than Frozen Blackberries.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blackberries as well as Frozen Blueberries provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Frozen Blueberries

What are the health benefits of Frozen Blackberries compared to Frozen Blueberries?

Both frozen blackberries and frozen blueberries are excellent sources of antioxidants, vitamins, and minerals. Blackberries are slightly higher in fiber and vitamin C compared to blueberries, while blueberries are known for their high levels of anthocyanins, which have been linked to various health benefits including improved brain function and reduced risk of heart disease. Both berries are great choices for a nutritious diet, so enjoy them both for their unique health benefits!

Can I lose weight easier by eating more Frozen Blackberries or Frozen Blueberries?

Both frozen blackberries and frozen blueberries are excellent choices for weight loss due to their low calorie and high fiber content. However, blackberries are slightly lower in calories and carbohydrates compared to blueberries, making them a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these berries into a balanced diet and active lifestyle can help support your weight loss goals.

Should I eat more Frozen Blackberries or more Frozen Blueberries to gain more muscles while training consistently?

Both frozen blackberries and frozen blueberries are excellent choices for supporting muscle growth due to their high antioxidant content and nutrient profile. However, blackberries are slightly higher in fiber and lower in calories compared to blueberries, making them a great option for maintaining a lean physique while still providing essential nutrients for muscle recovery and growth. Ultimately, incorporating a variety of fruits and vegetables into your diet, including both blackberries and blueberries, will help support your muscle-building goals.

What is the environmental impact of producing Frozen Blackberries compared to Frozen Blueberries?

Both frozen blackberries and frozen blueberries have a relatively low environmental impact compared to many other food products. However, blackberries typically require less water and energy to grow and harvest compared to blueberries. Additionally, blackberries are often more resilient to pests and diseases, reducing the need for pesticides. Overall, choosing frozen blackberries over frozen blueberries may have a slightly lower environmental impact.