Comparing Nutrients in 1 kilogram Blueberries VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	19.7% 570kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	169% 220g	130g per day for Men 19-50 years
Sugars	137% 100g	272% 197g	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	58% 22g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Sweetened Frozen Blueberries	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	45.4% 0.59mg	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	17.5% 70μg	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	11% 10mg	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	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	6% 60mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	43.3% 0.39mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	114% 2.62mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.8% 842g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Sweetened Frozen Blueberries per 1 kg

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

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

• 1 kilogram of Blueberries has 1.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 9.7 times more Vitamin C than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 1.3 times more Vitamin B2 than Raw Blueberries.
• Both Blueberries and Sweetened Frozen Blueberries provide similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Blueberries as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries vs Sweetened Frozen Blueberries:

• 1 kilogram of Blueberries has 1.5 times more Copper, 1.3 times more Manganese and 1.3 times more Potassium than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 1.4 times more Iron than Raw Blueberries.
• Both Blueberries and Sweetened Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Potassium
• Both Raw Blueberries as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 2.5 times more Omega 3 than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Raw Blueberries.
• Both Blueberries and Sweetened Frozen Blueberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Energy
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in one kilogram.