Comparing Nutrients in 7 ounces Frozen Wild Blueberries VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Wild Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	9.3% 0.12mg	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	NA	17% 67.5μg	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	3.75% 3.37mg	6.84% 6.15mg	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	3.44% 0.52mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Frozen Blackberries	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	NA	26.5% 0.24mg	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	14.4% 1.15mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	106% 2.43mg	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	3.7% 25.8mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Frozen Blackberries contain 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 Wild Blueberries and Frozen Blackberries 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 Wild Blueberries as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Wild Blueberries vs Frozen Blackberries:

• 7 ounces of Frozen Wild Blueberries have 2.3 times more Manganese and 2.7 times more Zinc than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 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.
• Both Frozen Wild Blueberries and Frozen Blackberries 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 oz of Frozen Blackberries contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Frozen Blackberries offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein