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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	19.7% 570kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	170% 221g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	63.3% 0.57mg	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	35% 2.8mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	11.8% 400mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.8% 842g	20.8% 768g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9, 8.8 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.3 times more Vitamin B2 than Raw Blueberries.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Blueberries have 1.5 times more Magnesium, 1.7 times more Manganese, 1.9 times more Potassium and 2.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Copper, Iron, Phosphorus and Water per 1 kg.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Calcium and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 1.5 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Raw Blueberries.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Omega 3 and Protein per 1 kg.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.