Comparing Nutrients in 300 calories Blueberries VS Frozen Blueberries

Weight per 300 calories

• Blueberries: 526g
• Frozen Blueberries: 588g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Blueberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	55% 71.6g	130g per day for Men 19-50 years
Sugars	72.3% 52.4g	68.6% 49.7g	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	36% 26g	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	% 25.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	1.3% 11.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.26% 1.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	10.3% 41μg	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	56.7% 51mg	16.3% 14.7mg	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	20% 3mg	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.6% 102μg	80.4% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	21.6% 0.19mg	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	18.4% 1.47mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	37.6% 0.86mg	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	9.02% 63mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	12% 443g	13.8% 509g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.5 times more Vitamin C than Frozen Blueberries.
• While Frozen Blueberries contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Blueberries.
• Both Raw Blueberries and Frozen Blueberries have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Blueberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blueberries vs Frozen Blueberries:

• Raw Blueberries have 1.5 times more Copper, 1.4 times more Iron, 2 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Frozen Blueberries.
• While Frozen Blueberries contain 1.5 times more Calcium than Raw Blueberries.
• Both Raw Blueberries and Frozen Blueberries have similar amounts of Magnesium, Phosphorus and Water per 300 kcal.
• Both Raw Blueberries as well as Frozen Blueberries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Blueberries have 1.6 times more Protein than Frozen Blueberries.
• While Frozen Blueberries contain 2.2 times more Fat, 2.2 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Fiber than Raw Blueberries.
• Both Raw Blueberries and Frozen Blueberries have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Blueberries as well as Frozen Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.