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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Frozen Wild 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	1.65% 1.6g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	170% 221g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	42% 16g	38g per day for Men 19-50 years
Protein	0% 0g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	25% 0.3mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	17% 170mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	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	72.5% 5.8mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23% 858g	20.8% 768g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 5.4 times more Vitamin B3 and 1.5 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 7.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 per 1 kg.
• Both Frozen Wild 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 Frozen Wild Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Frozen Wild Blueberries have 3.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 14.1 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 9.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Frozen Wild Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wild Blueberries have 2.8 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, 1.6 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.