Comparing Nutrients in 7 ounces Blackberries VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Elderberries	3%	6%	91%

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.9% 0.32g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	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	36.6% 14g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.5% 2.32mg	NA	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

	Blackberries	Elderberries	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	13.5% 0.12mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	NA	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Elderberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Blackberries vs Elderberries:

• 7 ounces of Blackberries have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Blackberries.
• 7 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Elderberries:

• 7 ounces of Blackberries have 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 1.3 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Blackberries.
• Both Blackberries and Elderberries contain similar levels of Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 2.1 times more Protein than Elderberries.
• While 7 oz of Raw Elderberries contain 1.7 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Blackberries.
• Both Blackberries and Elderberries offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Elderberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Elderberries

What are the health benefits of Blackberries compared to Elderberries?

Both blackberries and elderberries are rich in antioxidants, vitamins, and minerals. Blackberries are a good source of vitamin C, vitamin K, and dietary fiber, which can help support a healthy immune system and digestion. Elderberries are known for their high levels of antioxidants and immune-boosting properties, particularly in fighting off colds and flu. Both berries offer unique health benefits, so incorporating a variety of berries into your diet can provide a wide range of nutrients to support overall health.

Can I lose weight easier by eating more Blackberries or Elderberries?

Both blackberries and elderberries are low in calories and high in fiber, making them great choices for weight loss. However, blackberries are slightly lower in calories and higher in fiber compared to elderberries. Therefore, incorporating more blackberries into your diet may help you lose weight easier. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

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

Both blackberries and elderberries are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, blackberries are higher in vitamin C, which is important for collagen synthesis and muscle repair, making them a good choice for muscle recovery. Elderberries are rich in antioxidants, which can help reduce inflammation and support overall health during intense training. Including a variety of fruits in your diet, including both blackberries and elderberries, can help provide a range of nutrients to support muscle growth and recovery.

What is the environmental impact of producing Blackberries compared to Elderberries?

Both blackberries and elderberries have a relatively low environmental impact compared to animal products. However, elderberries tend to have a slightly lower environmental footprint as they require less water and resources to grow. Additionally, elderberries are often grown in more sustainable and eco-friendly ways. Both berries are nutritious and beneficial for health, so choosing either can be a good option for both your health and the environment.