Comparing Nutrients in 7 ounces Frozen Blackberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Frozen Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	21% 27.5g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	NA	10% 7.36g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	3.05% 0.04mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	NA	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	248% 5.7mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Frozen Wild Blueberries per 7 oz

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

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

• 7 ounces of Frozen Blackberries have 6.6 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 1.8 times more Vitamin C and 4.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Blackberries and Frozen Wild Blueberries provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Blackberries as well as Frozen Wild 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 Wild Blueberries:

• 7 ounces of Frozen Blackberries have 1.7 times more Calcium, 1.4 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus and 2.1 times more Potassium than Frozen Wild Blueberries.
• While 7 oz of Frozen Wild Blueberries contain 2.3 times more Manganese and 2.7 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Frozen Wild Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have more Protein than Frozen Wild Blueberries.
• Both Frozen Blackberries and Frozen Wild Blueberries offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein