Comparing Nutrients in 7 ounces Blackberries VS Figs

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Figs	4%	3%	93%

Macro Nutrients

	Blackberries	Figs	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.7% 0.29g	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	29.3% 38g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	44.5% 32.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Figs	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	17.2% 0.22mg	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	4.4% 3.97mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Figs	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	15.4% 0.14mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Figs per 7 oz

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

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

• 7 ounces of Blackberries have 1.6 times more Vitamin B3, 4.2 times more Vitamin B9, 10.5 times more Vitamin C, 10.6 times more Vitamin E and 4.2 times more Vitamin K than Figs.
• While 7 oz of Raw Figs contain 3 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.8 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Figs provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Blackberries as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Figs:

• 7 ounces of Blackberries have 2.4 times more Copper, 1.7 times more Iron, 5 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Zinc than Figs.
• While 7 oz of Raw Figs contain 1.4 times more Potassium than Raw Blackberries.
• Both Blackberries and Figs contain similar levels of Calcium, Magnesium and Water per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Raw Blackberries as well as Raw Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Figs.
• While 7 oz of Raw Figs contain 1.7 times more Energy, 2 times more Carbohydrate and 3.3 times more Sugars than Raw Blackberries.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw Figs provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Figs

What are the health benefits of Blackberries compared to Figs?

Both blackberries and figs are nutritious fruits that offer health benefits. Blackberries are rich in antioxidants, vitamin C, and fiber, which can help support immune function, promote healthy skin, and aid in digestion. Figs, on the other hand, are a good source of fiber, potassium, and calcium, which can help support heart health, regulate blood pressure, and promote bone strength. Overall, both fruits can be a valuable addition to a balanced vegan diet to provide essential nutrients and promote overall health.

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

Both blackberries and figs are nutritious fruits that can be part of a healthy weight loss diet. Blackberries are lower in calories and higher in fiber compared to figs, making them a good choice for weight loss. However, figs are also a good source of fiber and can be a satisfying and nutritious snack. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet is key.

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

Both blackberries and figs are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Blackberries are rich in antioxidants, vitamins, and minerals that can help with muscle recovery and overall health. Figs are a good source of fiber, potassium, and other essential nutrients that can also support muscle function and growth. To maximize muscle gain while training consistently, it's important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits like blackberries and figs, along with protein-rich foods, whole grains, and healthy fats.

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

Both blackberries and figs have a relatively low environmental impact compared to many other fruits. However, blackberries generally require less water and resources to grow compared to figs. Blackberries are typically grown in temperate regions and have a shorter growing season, while figs require a longer growing season and are often grown in warmer climates. Overall, choosing locally grown and organic blackberries or figs can help reduce the environmental impact of their production.