Comparing Nutrients in 14 ounces Blueberries VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	7.8% 226kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	67% 87g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	108% 78.3g	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	27.2% 19.7g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	6.28% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	6.95% 27.8μg	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	42.8% 38.5mg	4.4% 3.97mg	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	15% 2.26mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	58.5% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	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	14% 1.1mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	45.2% 1.04mg	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	6.8% 47.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.3% 307g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 9.7 times more Vitamin C than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.3 times more Vitamin B2 than Raw Blueberries.
• Both Raw Blueberries and Sweetened Frozen Blueberries have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Raw Blueberries as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Blueberries have 1.5 times more Copper, 3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.4 times more Iron than Raw Blueberries.
• Both Raw Blueberries and Sweetened Frozen Blueberries have similar amounts of Water per 14 oz.
• Both Raw Blueberries as well as Sweetened Frozen Blueberries have insufficient amounts of Calcium and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 2.5 times more Omega 3 and 1.9 times more Protein than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Raw Blueberries.
• Both Raw Blueberries and Sweetened Frozen Blueberries have similar amounts of Fiber per 14 oz.
• Both Raw Blueberries as well as Sweetened Frozen Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.