Comparing Nutrients in 1 kilogram Blueberries VS Frozen Blueberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Blueberries	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	32.5% 5.2mg	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	27.8% 25mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

Comparing minerals per 1 kilogram for Blueberries vs Frozen Blueberries:

• Raw Blueberries have 1.7 times more Copper, 1.6 times more Iron, 2.3 times more Manganese, 1.4 times more Potassium and 2.3 times more Zinc than Frozen Blueberries.
• Both Raw Blueberries and Frozen Blueberries have similar amounts of Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Blueberries as well as Frozen Blueberries have insufficient amounts of Calcium and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 1.8 times more Protein than Frozen Blueberries.
• While Frozen Blueberries contain 1.9 times more Omega 3 than Raw Blueberries.
• Both Raw Blueberries and Frozen Blueberries have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Raw Blueberries as well as Frozen Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.