Comparing Nutrients in 14 ounces Sweetened Dried Blueberries VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Energy	43.4% 1258kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	370% 268g	42% 30.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	55.4% 21g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	20% 0.26mg	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	12% 47.6μg	25.8% 103μg	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	105% 94mg	67.5% 60.7mg	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	62% 9.33mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	196% 236μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	51.6% 0.46mg	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	44.7% 3.57mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	215% 4.95mg	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	20.4% 143mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.6% 58.7g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Blueberries vs Frozen Loganberries:

• Sweetened Dried Blueberries have 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin C, 2.7 times more Vitamin E and 7.6 times more Vitamin K than Frozen Loganberries.
• While Frozen Loganberries contain 2.2 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Blueberries vs Frozen Loganberries:

• Sweetened Dried Blueberries have 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 1.4 times more Zinc than Frozen Loganberries.
• While Frozen Loganberries contain 1.4 times more Calcium and 5.7 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Frozen Loganberries have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Blueberries have 5.8 times more Energy, 8.1 times more Fat, 2.8 times more Omega 3, 9.7 times more Omega 6, 6.1 times more Carbohydrate, 8.8 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Loganberries.
• Both Sweetened Dried Blueberries as well as Frozen Loganberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.