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Compare Nutrients in 100 Calories BlackberriesVS Blueberries

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
13%
10%
77%
Blueberries
5%
5%
90%

Vitamins

100 kcalRDA for Men 19-30 years
BlackberriesBlueberries
Vitamin A
2.84%
0.58%
25.581 μg5.263 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
3.9%
5.4%
0.047 mg0.065 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.6%
5.54%
0.06 mg0.072 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.4%
4.6%
1.502 mg0.733 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.4%
7%
0.07 mg0.091 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
54%
19%
48.837 mg17.018 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
18%
6.67%
2.721 mg1 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
38%
28%
46.047 μg33.86 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
14.5%
2.63%
58.14 μg10.526 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
BlackberriesBlueberries
Calcium
6.74%
1.05%
67.442 mg10.526 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
42.7%
11%
0.384 mg0.1 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
18%
6.14%
1.442 mg0.491 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
11.6%
2.63%
46.512 mg10.526 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
65%
25.6%
1.502 mg0.589 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7.3%
3%
51.163 mg21.053 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8%
2.87%
376.744 mg135.088 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.7%
0.32%
0.93 μg0.175 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.16%
0.12%
2.326 mg1.754 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
11%
2.55%
1.233 mg0.281 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Blackberries vs Blueberries:
Raw Blackberries have 4.9 times more Vitamin A, 2 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 1.4 times more Thiamine and 1.3 times more Vitamin B6 than Raw Blackberries. Both Raw Blackberries and Raw Blueberries have similar amounts of 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, 2.6 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium and 4.4 times more Zinc than Raw Blueberries.

Macro Nutrients

100 kcalRDA for Men 19-30 years
BlackberriesBlueberries
Fat
1.18%
0.6%
1.14 g0.579 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.77%
2.3%
3.233 g1.298 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
19.6%
22.349 g25.421 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
15.7%
24%
11.349 g17.474 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
32%
11%
12.326 g4.211 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.15%
0.033 g0.049 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
13.7%
6.38%
0.219 g0.102 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.55%
0.91%
0.433 g0.154 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
5.54%
4%
205 g147.737 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Blackberries have 2 times more Fat, 2.5 times more Protein, 2.9 times more Fiber, 2.1 times more Omega 3, 2.8 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 Carbohydrate and Energy per 100 kcal.