Comparing Nutrients in 300 calories Sweetened Frozen Blueberries VS Dried Beechnuts

Weight per 300 calories

• Sweetened Frozen Blueberries: 353g
• Dried Beechnuts: 52g

Dried Beechnuts have 6.8 times more energy per unit of mass than Sweetened Frozen Blueberries, which is very high in comparison to other foods. Sweetened Frozen Blueberries having average energy density.

Discover which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweetened Frozen Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	96% 69.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.4% 7.76g	NA	38g per day for Men 19-50 years
Protein	2.52% 1.4g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.78% 7.06μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.82% 0.44mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27.4% 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	6.18% 24.7μg	14.7% 59μg	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	3.92% 3.53mg	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.2% 1.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	38.8% 0.35mg	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	17.2% 1.38mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.06mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	30.4% 0.7mg	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	3.53% 24.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.53mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	7.4% 273g	0.093% 3.44g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Sweetened Frozen Blueberries vs Dried Beechnuts:

• 300 kcal of Dried Beechnuts contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sweetened Frozen Blueberries vs Dried Beechnuts:

• 300 calories of Sweetened Frozen Blueberries have 1.3 times more Manganese and 79.5 times more Water than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.5 times more Copper and 2.5 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Dried Beechnuts contain similar levels of Iron per 300 calories.
• Both Sweetened Frozen Blueberries as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Frozen Blueberries have 4.4 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 56.8 times more Fat, 76.7 times more Saturated Fat, 10.9 times more Omega 3 and 79.8 times more Omega 6 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Omega 6
• Both Sweetened Frozen Blueberries as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.