Comparing Nutrients in 1 kilogram Sweetened Frozen Blueberries VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	29.3% 850kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	170% 221g	130g per day for Men 19-50 years
Sugars	272% 197g	282% 205g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	42% 16g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.7% 0.36mg	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	17.5% 70μg	5% 20μg	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% 10mg	12.2% 11mg	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	34.7% 5.2mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6% 60mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	59% 0.53mg	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	48.8% 3.9mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	88.3% 2.03mg	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	10% 70mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 774g	20.8% 768g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Blueberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Frozen Blueberries versus 1 kg of Blueberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Frozen Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Sweetened Frozen Blueberries has 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin E and 2.8 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.7 times more Vitamin B1 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B5
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Frozen Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Sweetened Frozen Blueberries has 1.3 times more Manganese than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.4 times more Copper than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Water per one kilogram.
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Frozen Blueberries has 1.4 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 2.5 times more Omega 3 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Sweetened Frozen Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.