Comparing Nutrients in 14 ounces Frozen Blueberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Frozen Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	6.98% 202kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	46.3% 33.5g	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	28.2% 10.7g	46% 17.5g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	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	10.6% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	6.95% 27.8μg	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	11% 9.92mg	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	12.7% 1.9mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	8.93% 0.71mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	6.24% 43.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	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	0.26% 3.97mg	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	9.3% 344g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Frozen Wild Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Blueberries versus 14 oz of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Blueberries vs Frozen Wild Blueberries:

• 14 ounces of Frozen Blueberries have 5.3 times more Vitamin B2, 3 times more Vitamin B6, 1.5 times more Vitamin C and 1.8 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Blueberries and Frozen Wild Blueberries provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Blueberries vs Frozen Wild Blueberries:

• 14 oz of Frozen Wild Blueberries contain 3.2 times more Iron, 19.5 times more Manganese, 1.3 times more Potassium and 9.6 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Wild Blueberries contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Blueberries lack sufficient amounts of Potassium and Zinc
• Both Frozen Blueberries as well as Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Wild Blueberries contain 1.6 times more Fiber than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Wild Blueberries offer comparable quantities of Carbohydrate per 14 ounces.
• Both Frozen Blueberries as well as Frozen Wild Blueberries provide inadequate amounts of Energy and Protein in 14 ounces.