Comparing Nutrients in 100 grams Blackberries VS Elderberries

Macros Ratio

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

Macro Nutrients

	Blackberries	Elderberries	Recommended Dietary Allowance
Energy	1.5% 43kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.95% 0.16g	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	14% 18.4g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	18.4% 7g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Elderberries	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	17.7% 0.23mg	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	1.5% 6μg	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	40% 36mg	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	7.8% 1.17mg	NA	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	Elderberries	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	6.78% 0.061mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	3.14% 22mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Elderberries per 100 g

Compare the macro and micronutrient content in 100 g of Blackberries versus 100 g of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blackberries vs Elderberries:

• 100 grams of Blackberries have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
• While 100 g 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.
• 100 grams of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Blackberries vs Elderberries:

• 100 grams of Blackberries have 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
• While 100 g 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 100 grams.
• 100 grams of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 2.1 times more Protein than Elderberries.
• While 100 g 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 100 grams.
• 100 grams of Blackberries provide inadequate amounts of Energy
• 100 grams of Elderberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 grams.