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

Weight per 500 calories

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

Blueberries, canned, heavy syrup, solids and liquids have 1.5 times more energy per unit of mass than Frozen Wild Blueberries, which is average in comparison to other foods. Frozen Wild Blueberries having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Frozen Wild Blueberries have 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:

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