Comparing Nutrients in 14 ounces Frozen Wild Blueberries VS Blueberries

Macros Ratio

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

Macro Nutrients

	Frozen Wild Blueberries	Blueberries	Recommended Dietary Allowance
Energy	7.8% 226kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	2.05% 0.35g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	NA	54.5% 39.5g	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	27.2% 19.7g	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	% 13.2g	% 19.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	46% 17.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	0% 0g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	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	9.92% 0.12mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.97% 1.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.95% 24μg	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	42.8% 38.5mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Blueberries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	NA	25% 0.23mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	58% 1.33mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.03% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Blueberries per 14 oz

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

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

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

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

• 14 ounces of Frozen Wild Blueberries have 2.1 times more Iron, 8.5 times more Manganese and 4.2 times more Zinc than Blueberries.
• Both Frozen Wild Blueberries and Blueberries contain similar levels of Water per 14 ounces.
• 14 ounces of Blueberries lack sufficient amounts of Zinc
• Both Frozen Wild Blueberries as well as Raw Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Wild Blueberries have 1.8 times more Fiber than Blueberries.
• While 14 oz of Raw Blueberries contain 1.3 times more Fructose than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blueberries offer comparable quantities of Carbohydrate per 14 ounces.
• Both Frozen Wild Blueberries as well as Raw Blueberries provide inadequate amounts of Energy and Protein in 14 ounces.