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Comparing Nutrients in 100 grams BlackberriesVS Blueberries

Macros Ratio

Protein Fat Carbs

Blackberries
11%
9%
80%
Blueberries
5%
5%
90%
100 g ▼

Macro Nutrients

1.5%43kcal
Energy
1.97%57kcal
43 kcalvs57 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.51%0.49g
Fat
0.34%0.33g
0.49 gvs0.33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.044%0.014g
Saturated Fat
0.088%0.028g
0.014 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.88%0.094g
Omega 3
3.63%0.058g
0.094 gvs0.058 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g
Omega 6
0.52%0.088g
0.19 gvs0.088 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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7.4%9.6g
Carbohydrate
11%14.5g
9.6 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.73%4.88g
Sugars
13.7%9.96g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.88 gvs9.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.3%2.4g
Fructose
6.86%4.97g
≤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]
2.4 gvs4.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
%4.88g
2.3 gvs4.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.07g
Sucrose
%0.11g
0.07 gvs0.11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.3g
Fiber
6.3%2.4g
5.3 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
2.5%1.4g
Protein
1.32%0.74g
1.4 gvs0.74 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

1.22%11μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
11 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.67%0.02mg
Vitamin B1
3.1%0.037mg
Thiamine
0.02 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B2
3.15%0.041mg
Riboflavin
0.026 mgvs0.041 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.04%0.65mg
Vitamin B3
2.6%0.42mg
Niacin, nicotinic acid, niacinamide
0.65 mgvs0.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.52%0.28mg
Vitamin B5
2.48%0.12mg
Pantothenic acid
0.28 mgvs0.12 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B6
4%0.052mg
Pyridoxine
0.03 mgvs0.052 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1%0.3μg
Biotin
NA μgvs0.3 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.25%25μg
Vitamin B9
1.5%6μg
Folates and Folic Acid
25 μgvs6 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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23.3%21mg
Vitamin C
10.8%9.7mg
Ascorbic acid
21 mgvs9.7 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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7.8%1.17mg
Vitamin E
3.8%0.57mg
Tocopherols and Tocotrienols
1.17 mgvs0.57 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg
Vitamin K
16%19.3μg
Phytomenadione or phylloquinone
20 μgvs19.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.9%29mg
Calcium
0.6%6mg
29 mgvs6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg
Copper
6.33%0.057mg
0.17 mgvs0.057 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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7.75%0.62mg
Iron
3.5%0.28mg
0.62 mgvs0.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.76%20mg
Magnesium
1.43%6mg
20 mgvs6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28%0.65mg
Manganese
14.6%0.34mg
0.65 mgvs0.34 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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3.14%22mg
Phosphorus
1.7%12mg
22 mgvs12 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.76%162mg
Potassium
2.26%77mg
162 mgvs77 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
0.18%0.1μg
0.4 μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.067%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.8%0.53mg
Zinc
1.45%0.16mg
0.53 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%88g
Water
2.28%84.2g
88 gvs84.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Blackberries vs Blueberries:
Comparing minerals per 100 grams for Blackberries vs Blueberries:
Comparison of macro-nutrients per 100 grams:



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