Comparing Nutrients in 100 calories Blueberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries

Weight per 100 calories

• Blueberries, canned, heavy syrup, solids and liquids: 114g
• Frozen Wild Blueberries: 175g

Blueberries, canned, heavy syrup, solids and liquids have 1.5 times more energy per 100g than Frozen Wild Blueberries. It has average energy density when compared to other foods. Frozen Wild Blueberries having low energy density.

Which food has more nutrients per 100 calories - Blueberries, canned, heavy syrup, solids and liquids or Frozen Wild Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.096% 0.031g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	NA	8.98% 6.5g	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	NA	% 5.84g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.8% 1.8g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0.25% 2.27μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.63% 0.06mg	0.94% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	2.7% 0.035mg	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	0.57% 2.27μg	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	1.4% 1.25mg	3.3% 3mg	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	2.88% 0.43mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.06% 7.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	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	4.7% 0.38mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.55mg	2.92% 12.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	219% 5.04mg	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	1.62% 11.4mg	3.26% 23mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0.21% 0.11μg	NA	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	4.07% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Blueberries, canned, heavy syrup, solids and liquids have 4.9 times more Vitamin B2 than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.4 times more Vitamin B1, 8.3 times more Vitamin B3 and 2.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries have similar amounts of Vitamin B6 and Vitamin E per 100 kcal.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Frozen Wild Blueberries contain 5.2 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 21.8 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 14.8 times more Zinc and 1.7 times more Water than Blueberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Blueberries, canned, heavy syrup, solids and liquids have more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 4.2 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.