Comparing Nutrients in 1 pound Blueberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	8.9% 259kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	48.3% 63g	130g per day for Men 19-50 years
Sugars	62.3% 45g	NA	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	31% 22.5g	23.2% 17g	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	% 22g	% 15g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	52.5% 20g	38g per day for Men 19-50 years
Protein	6% 3.36g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	NA	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	49% 44mg	8.57% 7.7mg	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	17.2% 2.6mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	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	16% 1.27mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	566% 13mg	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	7.78% 54.4mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.5% 389g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.2 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B6, 5.7 times more Vitamin C and 2.2 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B3 than Raw Blueberries.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Wild Blueberries contain 2.8 times more Calcium, 2.1 times more Iron, 8.5 times more Manganese and 4.2 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 1.3 times more Fructose and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.8 times more Fiber than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.