Comparing Nutrients in 7 ounces Blackberries VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	56% 40.6g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	5.5% 0.071mg	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	12.4% 49.6μg	0.99% 3.97μg	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	46.3% 41.7mg	2.43% 2.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	11.7% 0.11mg	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	15.4% 1.23mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	17.5% 0.4mg	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	6.24% 43.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	2.33% 79.4mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blackberries have 5.5 times more Vitamin A, 5.7 times more Vitamin B3, 3.1 times more Vitamin B5, 12.5 times more Vitamin B9, 19.1 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.7 times more Vitamin B1 and 2 times more Vitamin B2 than Raw Blackberries.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blackberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blackberries have 5.8 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Potassium and 7.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Raw Blackberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 7 oz.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Blackberries have 1.6 times more Omega 3, 2.2 times more Omega 6, 3.3 times more Fiber and 2.1 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 2 times more Energy, 2.3 times more Carbohydrate and 4.2 times more Sugars than Raw Blackberries.
• Both Raw Blackberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.