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Comparing Nutrients in 100 calories BlackberriesVSBlueberries

Weight per 100 calories

Blackberries
233g
Blueberries
175g

Raw Blueberries have 1.3 times more energy per unit of mass than Raw Blackberries, which is low in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries or Blueberries?

Macros Ratio

ProteinsFatsCarbs

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

Macro Nutrients

BlackberriesvsBlueberries
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.18%
Fat
0.6%
1.14 gvs0.58 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
5.77%
Protein
2.32%
3.23 gvs1.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
17%
Carbohydrate
19%
22 gvs25 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
15%
Sugars
23%
11 gvs17 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
31.6%
Fiber
11%
12 gvs4.2 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
0.16%
0.03 gvs0.05 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
13.8%
Omega 3
6.25%
0.22 gvs0.1 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
2.53%
Omega 6
0.88%
0.43 gvs0.15 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
5.54%
Water
4%
205 gvs148 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

BlackberriesvsBlueberries
2.84%
Vitamin A
0.58%
25.6 μgvs5.26 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
5%
0.05 mgvs0.06 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
4.6%
Vitamin B2
5.4%
0.06 mgvs0.07 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
9.38%
Vitamin B3
4.56%
1.5 mgvs0.73 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
5.4%
Vitamin B6
6.92%
0.07 mgvs0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
54%
Vitamin C
19%
49 mgvs17 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
18%
Vitamin E
6.67%
2.72 mgvs1 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
38%
Vitamin K
28%
46 μgvs34 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
14.5%
Folate
2.63%
58 μgvs10.5 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

BlackberriesvsBlueberries
6.7%
Calcium
1.05%
67 mgvs10.5 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
42%
Copper
11%
0.38 mgvs0.1 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
18%
Iron
6.13%
1.44 mgvs0.49 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
11%
Magnesium
2.5%
46.5 mgvs10.5 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
65%
Manganese
25.7%
1.5 mgvs0.59 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
7.3%
Phosphorus
3%
51 mgvs21 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
11%
Potassium
3.97%
377 mgvs135 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.7%
Selenium
0.33%
0.93 μgvs0.18 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.16%
Sodium
0.12%
2.33 mgvs1.75 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
11%
Zinc
2.55%
1.23 mgvs0.28 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blackberries vs Blueberries:
Raw Blackberries have 4.9 times more Vitamin A, 2.1 times more Vitamin B3, 2.9 times more Vitamin C, 2.7 times more Vitamin E, 1.4 times more Vitamin K and 5.5 times more Folate than Raw Blueberries. While Raw Blueberries contain 1.3 times more Vitamin B6 than Raw Blackberries. Both Raw Blackberries and Raw Blueberries have similar amounts of Thiamine and Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Blackberries vs Blueberries:
Raw Blackberries have 6.4 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 5.2 times more Selenium and 4.4 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 100 calories:
Raw Blackberries have 2 times more Fat, 2.5 times more Protein, 2.9 times more Fiber, 2.2 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Water than Raw Blueberries. While Raw Blueberries contain 1.5 times more Sugars than Raw Blackberries. Both Raw Blackberries and Raw Blueberries have similar amounts of Energy and Carbohydrate per 100 kcal.




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