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Comparing Nutrients in 7 ounces BlackberriesVS Blueberries

Macros Ratio

Protein Fat Carbs

Blackberries
11%
9%
80%
Blueberries
5%
5%
90%
7 oz ▼

Macro Nutrients

2.94%85.3kcal
Energy
3.9%113kcal
85.3 kcalvs113 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.97g
Fat
0.68%0.65g
0.97 gvs0.65 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.087%0.028g
Saturated Fat
0.17%0.056g
0.028 gvs0.056 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.7%0.19g
Omega 3
7.2%0.12g
0.19 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.17%0.37g
Omega 6
1.03%0.17g
0.37 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.7%19g
Carbohydrate
22%28.8g
19 gvs28.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.4%9.7g
Sugars
27.3%19.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.7 gvs19.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.57%4.76g
Fructose
13.6%9.86g
≤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]
4.76 gvs9.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.6g
Glucose
%9.7g
4.6 gvs9.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g
Sucrose
%0.22g
0.14 gvs0.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.7%10.5g
Fiber
12.5%4.76g
10.5 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
4.93%2.76g
Protein
2.62%1.47g
2.76 gvs1.47 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.43%22μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
22 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg
Vitamin B1
6.1%0.073mg
Thiamine
0.04 mgvs0.073 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.97%0.052mg
Vitamin B2
6.26%0.081mg
Riboflavin
0.052 mgvs0.081 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8%1.3mg
Vitamin B3
5.2%0.83mg
Niacin, nicotinic acid, niacinamide
1.3 mgvs0.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg
Vitamin B5
4.92%0.25mg
Pantothenic acid
0.55 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.58%0.06mg
Vitamin B6
7.94%0.1mg
Pyridoxine
0.06 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
2%0.6μg
Biotin
NA μgvs0.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.6μg
Vitamin B9
2.98%12μg
Folates and Folic Acid
49.6 μgvs12 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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46.3%41.7mg
Vitamin C
21.4%19.2mg
Ascorbic acid
41.7 mgvs19.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.5%2.32mg
Vitamin E
7.54%1.13mg
Tocopherols and Tocotrienols
2.32 mgvs1.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.7%39.3μg
Vitamin K
32%38.3μg
Phytomenadione or phylloquinone
39.3 μgvs38.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.75%57.5mg
Calcium
1.2%12mg
57.5 mgvs12 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.4%0.33mg
Copper
12.6%0.11mg
0.33 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.4%1.23mg
Iron
6.95%0.56mg
1.23 mgvs0.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
2.83%12mg
39.7 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55.7%1.3mg
Manganese
29%0.67mg
1.3 mgvs0.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.24%43.7mg
Phosphorus
3.4%24mg
43.7 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.46%321mg
Potassium
4.5%153mg
321 mgvs153 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
0.36%0.2μg
0.79 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.13%2mg
2 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.56%1.05mg
Zinc
2.9%0.32mg
1.05 mgvs0.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.73%175g
Water
4.5%167g
175 gvs167 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Blackberries vs Blueberries:
Comparing minerals per 7 ounces for Blackberries vs Blueberries:
Comparison of macro-nutrients per 7 ounces:



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