Comparing Nutrients in 14 ounces Sweetened Frozen Blueberries VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	11.6% 337kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	67.3% 87.6g	130g per day for Men 19-50 years
Sugars	108% 78.3g	112% 81.2g	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	23% 8.73g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.28% 1mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11% 0.14mg	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	6.95% 27.8μg	2% 7.94μg	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	4.4% 3.97mg	4.85% 4.37mg	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	13.8% 2.06mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.5% 70.3μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	23.4% 0.21mg	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	19.3% 1.55mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	35% 0.81mg	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	3.97% 27.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.3% 307g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Blueberries, canned, heavy syrup, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Frozen Blueberries versus 14 oz of Blueberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sweetened Frozen Blueberries have 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin E and 2.8 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While 14 oz of Blueberries, canned, heavy syrup, solids and liquids contain 1.7 times more Vitamin B1 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1
• 14 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B5
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Sweetened Frozen Blueberries have 1.3 times more Manganese than Blueberries, canned, heavy syrup, solids and liquids.
• While 14 oz of Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Copper than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Water per 14 ounces.
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Frozen Blueberries have 1.4 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While 14 oz of Blueberries, canned, heavy syrup, solids and liquids contain 2.5 times more Omega 3 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein in 14 ounces.