Comparing Nutrients in 500 calories Blueberries, canned, heavy syrup, solids and liquids VS Frozen Wild Blueberries

Weight per 500 calories

• Blueberries, canned, heavy syrup, solids and liquids: 568g
• Frozen Wild Blueberries: 877g

Blueberries, canned, heavy syrup, solids and liquids have 1.5 times more energy per 100g than Frozen Wild Blueberries. It has average energy density when compared to other foods. Frozen Wild Blueberries having low energy density.

Which food has more nutrients per 500 calories - Blueberries, canned, heavy syrup, solids and liquids or Frozen Wild Blueberries?

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	160% 116g	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	45% 32.5g	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	% 29.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	102% 38.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	13.5% 0.18mg	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	2.84% 11.4μg	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	6.94% 6.25mg	16.6% 15mg	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	14.4% 2.16mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	23.4% 1.88mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	1095% 25mg	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	8.1% 57mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	11.8% 436g	20.3% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Blueberries, canned, heavy syrup, solids and liquids have 4.9 times more Vitamin B2 than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.4 times more Vitamin B1, 8.3 times more Vitamin B3 and 2.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries have similar amounts of Vitamin B6 and Vitamin E per 500 kcal.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries, canned, heavy syrup, solids and liquids vs Frozen Wild Blueberries:

• Frozen Wild Blueberries contain 5.2 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 21.8 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 14.8 times more Zinc and 1.7 times more Water than Blueberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Blueberries, canned, heavy syrup, solids and liquids have more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 4.2 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.