Comparing Nutrients in 100 grams Blackberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	10.7% 14g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	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	3.3% 2.4g	5.1% 3.7g	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	% 2.3g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	1.54% 0.02mg	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	6.25% 25μg	NA	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	23.3% 21mg	1.9% 1.7mg	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	7.8% 1.17mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	NA	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	7.75% 0.62mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	125% 2.87mg	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	3.14% 22mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.3% 85.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blackberries vs Frozen Wild Blueberries:

• Raw Blackberries have 3.7 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B6, 12.4 times more Vitamin C and 4.5 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B1 than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Vitamin B3 per 100 g.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blackberries vs Frozen Wild Blueberries:

• Raw Blackberries have 1.7 times more Calcium, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 4.4 times more Manganese and 1.3 times more Zinc than Raw Blackberries.
• Both Raw Blackberries and Frozen Wild Blueberries have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Blackberries have 1.2 times more Fiber and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Fructose than Raw Blackberries.
• Both Raw Blackberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.