Comparing Nutrients in 14 ounces Frozen Wild Blueberries VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Frozen Wild Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	7.8% 226kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	NA	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	42.3% 55g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 14.7g	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	% 13.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	0% 0g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	9.92% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.28% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	18% 0.23mg	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	NA	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	7.5% 6.75mg	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	6.88% 1.03mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.5% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.8% 2.3mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	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	7.37% 51.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	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	24% 2.66mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.2% 341g	8.3% 307g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 1.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.7 times more Vitamin C than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 7.4 times more Vitamin B2, 3 times more Vitamin B6 and 2 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild 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 Frozen Wild Blueberries vs Sweetened Frozen Blueberries:

• Frozen Wild Blueberries have 2.8 times more Calcium, 1.5 times more Iron, 3.5 times more Magnesium, 11 times more Manganese, 1.9 times more Phosphorus and 11.2 times more Zinc than Sweetened Frozen Blueberries.
• Both Frozen Wild Blueberries and Sweetened Frozen Blueberries have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Wild Blueberries have 2 times more Fiber than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.5 times more Energy and 1.6 times more Carbohydrate than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Sweetened Frozen Blueberries have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 14 oz.