Comparing Nutrients in 1 kilogram Frozen Blueberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Energy	17.6% 510kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	111% 145g	130g per day for Men 19-50 years
Sugars	117% 84.5g	137% 100g	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	68.6% 49.7g	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	NA	% 48.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	71% 27g	63% 24g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	15% 60μg	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	27.8% 25mg	108% 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	32% 4.8mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Calcium	8% 80mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	63.3% 0.57mg	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	22.5% 1.8mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	146% 3.36mg	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	15.7% 110mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.4% 866g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blueberries versus 1 kg of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Blueberries:

• 1 kilogram of Frozen Blueberries has 1.2 times more Vitamin B3 than Blueberries.
• While 1 kg of Raw Blueberries contains 3.9 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Blueberries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per one kilogram.
• Both Frozen Blueberries as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Blueberries:

• 1 kg of Raw Blueberries contains 1.7 times more Copper, 1.6 times more Iron, 2.3 times more Manganese and 1.4 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Potassium
• Both Frozen Blueberries as well as Raw Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blueberries has 1.9 times more Omega 3 than Blueberries.
• Both Frozen Blueberries and Blueberries offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• Both Frozen Blueberries as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.