Comparing Nutrients in 14 ounces Blueberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	7.8% 226kcal	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	0.35% 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	2.05% 0.35g	NA	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	27.2% 19.7g	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	% 19.4g	% 13.2g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	46% 17.5g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.1% 0.079mg	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	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	42.8% 38.5mg	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	15% 2.26mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	14% 1.1mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	6.8% 47.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	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	5.77% 0.64mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.2% 341g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.2 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B6, 5.7 times more Vitamin C and 2.2 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B3 than Raw Blueberries.
• Both Raw Blueberries 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 vs Frozen Wild Blueberries:

• Frozen Wild Blueberries contain 2.8 times more Calcium, 2.1 times more Iron, 8.5 times more Manganese and 4.2 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 1.3 times more Fructose and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.8 times more Fiber than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.