Comparing Nutrients in 14 ounces Blueberries, canned, heavy syrup, solids and liquids VS 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	12% 349kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	112% 81.2g	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	20.3% 14.7g	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	% 13.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	46% 17.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	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	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.1% 0.079mg	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	2% 7.94μg	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	4.85% 4.37mg	7.5% 6.75mg	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	10% 1.5mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	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	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	16.4% 1.3mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	495% 11.4mg	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	5.67% 39.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.24% 305g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Blueberries, canned, heavy syrup, solids and liquids have 7.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 5.4 times more Vitamin B3 and 1.5 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 B1 per 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces for Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Frozen Wild Blueberries contain 3.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 14.1 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 9.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blueberries, canned, heavy syrup, solids and liquids have 1.5 times more Energy, 1.6 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 2.8 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.