Comparing Nutrients in 5 ounces Sweetened Dried Blueberries VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Energy	15.5% 449kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	14% 18.5g	130g per day for Men 19-50 years
Sugars	132% 96g	15% 11g	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	28% 10.6g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	7.1% 0.092mg	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	4.25% 17μg	9.2% 37μg	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	37.5% 33.7mg	24% 21.7mg	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	22.2% 3.33mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Frozen Loganberries	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	18.4% 0.17mg	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% 1.28mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	77% 1.77mg	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	7.3% 51mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Dried Blueberries vs Frozen Loganberries:

• Sweetened Dried Blueberries have 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin C, 2.7 times more Vitamin E and 7.6 times more Vitamin K than Frozen Loganberries.
• While Frozen Loganberries contain 2.2 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Dried Blueberries vs Frozen Loganberries:

• Sweetened Dried Blueberries have 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 1.4 times more Zinc than Frozen Loganberries.
• While Frozen Loganberries contain 1.4 times more Calcium and 5.7 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Frozen Loganberries have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Blueberries have 5.8 times more Energy, 8.1 times more Fat, 2.8 times more Omega 3, 9.7 times more Omega 6, 6.1 times more Carbohydrate, 8.8 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Loganberries.
• Both Sweetened Dried Blueberries as well as Frozen Loganberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.