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#1: Blackberries
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#2: Raspberries
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Nutrition Comparison of Blackberries and Raspberries

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Calorie Comparison


2000 calories = Full Bar
  • Blackberries1 cup (x1)3% DV
  • Raspberries1 cup (x1)3% DV

Fat Comparison


65g = Full Bar
  • Blackberries1 cup (x1)1% DV
  • Raspberries1 cup (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Blackberries1 cup (x1)5% DV
  • Raspberries1 cup (x1)5% DV

Protein Comparison


50g = Full Bar
  • Blackberries1 cup (x1)4% DV
  • Raspberries1 cup (x1)3% DV

Cholesterol Comparison


300mg = Full Bar
  • Blackberries1 cup (x1)0% DV
  • Raspberries1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Blackberries1 cup (x1)31% DV
  • Raspberries1 cup (x1)32% DV

Sugar Comparison


50g = Full Bar
  • Blackberries1 cup (x1)14% DV
  • Raspberries1 cup (x1)11% DV

Iron Comparison


18mg = Full Bar
  • Blackberries1 cup (x1)5% DV
  • Raspberries1 cup (x1)5% DV

Calcium Comparison


1300mg = Full Bar
  • Blackberries1 cup (x1)3% DV
  • Raspberries1 cup (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Blackberries1 cup (x1)5% DV
  • Raspberries1 cup (x1)4% DV
 Macronutrients
Food ##1#2
Weight (g)144123
Calories
(%DV)
62
(3%)
64
(3%)
Fat (g)
(%DV)
0.7
(1%)
0.8
(1%)
Protein (g)
(%DV)
2
(4%)
1.5
(3%)
Carbohydrates (g)
(%DV)
13.8
(5%)
14.7
(5%)
Sugar (g)
(%DV)
7
(14%)
5.4
(11%)
Fiber (g)
(%DV)
7.6
(31%)
8
(32%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
Net Carbs (g)6.26.7
Trans Fats (g)00
 Minerals
Food ##1#2
Weight (g)144123
Calcium (mg)
(%DV)
41.8
(3%)
30.8
(2%)
Iron (mg)
(%DV)
0.9
(5%)
0.8
(5%)
Potassium (mg)
(%DV)
233.3
(5%)
185.7
(4%)
Magnesium (mg)
(%DV)
28.8
(7%)
27.1
(6%)
Phosphorus (mg)
(%DV)
31.7
(3%)
35.7
(3%)
Sodium (mg)
(%DV)
1.4
(0%)
1.2
(0%)
Zinc (mg)
(%DV)
0.8
(7%)
0.5
(5%)
Copper (mg)
(%DV)
0.2
(26%)
0.1
(12%)
Manganese (mg)
(%DV)
0.9
(40%)
0.8
(36%)
Selenium (μg)
(%DV)
0.6
(1%)
0.2
(0%)
Fluoride (μg)~~
 Vitamins
Food ##1#2
Weight (g)144123
Vitamin A, RAE (μg)
(%DV)
15.8
(2%)
2.5
(0%)
Vitamin C (mg)
(%DV)
30.2
(34%)
32.2
(36%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(4%)
Niacin (B3) (mg)
(%DV)
0.9
(6%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0
(3%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
36
(9%)
25.8
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
36
(9%)
25.8
(6%)
Folate (DFE) (μg)
(%DV)
36
(9%)
25.8
(6%)
Choline (mg)
(%DV)
12.2
(2%)
15.1
(3%)
Retinol (μg)00
Vitamin A (IU)
(%DV)
308.2
(10%)
40.6
(1%)
Beta Carotene (μg)
(%RDA)
184.3
(2%)
14.8
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
19.7
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lut + Zeaxan (μg)169.9167.3
Vitamin E (mg)
(%DV)
1.7
(11%)
1.1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~
Cholecalciferol (D3) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
28.5
(24%)
9.6
(8%)
Vitamin K1 (Dihydrophylloquinone) (μg)00
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)144123
Water (g)126.9105.5
Ash (g)11
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
 Carbohydrates
Food ##1#2
Weight (g)144123
Sucrose (g)0.10.2
Glucose (g)3.32.3
Fructose (g)3.52.9
Lactose (g)00
Maltose (g)0.10
Galactose (g)00
Starch (g)00
 Fats
Food ##1#2
Weight (g)144123
Omega 3s (mg)
(%AI)
135
(8%)
155
(10%)
Omega 6s (mg)
(%AI)
268
(2%)
306
(2%)
Omega 3 to Omega 6 Ratio0.51
 
0.51
 
Omega 6 to Omega 3 Ratio1.98
 
1.98
 
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)00
15:0 (mg)~~
16:0 (mg)1720
17:0 (mg)~~
18:0 (mg)45
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)68
 
79
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)00
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)6373
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
20:1 (mg)66
22:1 undifferentiated (mg)0
 
0
 
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)403
 
461
 
18:2 undifferentiated (mg)268306
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 t,t (mg)~~
18:2 i (mg)~~
18:2 t not further defined (mg)~
 
~
 
18:3 undifferentiated (mg)135155
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
20:2 n-6 c,c (mg)~~
20:3 undifferentiated (mg)~~
20:3 n-3 (mg)~~
20:3 n-6 (mg)~~
20:4 undifferentiated (mg)0
 
0
 
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
Phytosterols (mg)~~
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
 Amino Acids
Food ##1#2
Weight (g)144123
Betaine (mg)01
Tryptophan (mg)
(%RDI)
~
(~%)
~
(~%)
Threonine (mg)
(%RDI)
~
(~%)
~
(~%)
Isoleucine (mg)
(%RDI)
~
(~%)
~
(~%)
Leucine (mg)
(%RDI)
~
(~%)
~
(~%)
Lysine (mg)
(%RDI)
~
(~%)
~
(~%)
Methionine (mg)
(%RDI)
~
(~%)
~
(~%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%RDI)
~
(~%)
~
(~%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
Valine (mg)
(%RDI)
~
(~%)
~
(~%)
Arginine (mg)~~
Histidine (mg)
(%RDI)
~
(~%)
~
(~%)
Alanine (mg)~~
Aspartic acid (mg)~~
Glutamic acid (mg)~~
Glycine (mg)~~
Proline (mg)~~
Serine (mg)~~
Hydroxyproline (mg)~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.