Comparing Nutrients in 1 pound Sweetened Frozen Blueberries VS Blueberries

Macros Ratio

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

Macro Nutrients

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Energy	13.3% 386kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	123% 89.4g	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	6.8% 27.2μg	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	5.04% 4.54mg	49% 44mg	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	15.7% 2.36mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	28.7% 0.26mg	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% 1.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	66.3% 1.52mg	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	4.54% 31.8mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	9.5% 351g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Blueberries per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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