Comparing Nutrients in 5 ounces Sweetened Frozen Blueberries VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Carissa	3%	17%	80%

Macro Nutrients

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Energy	4.15% 120kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	15% 19.3g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	1% 0.57g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	NA	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	2.5% 9.92μg	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	1.57% 1.4mg	60% 54mg	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	4.9% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	33% 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	6.9% 0.55mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	1.4% 9.92mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	NA	11mg per day for Men 19-50 years
Water	2.97% 110g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Carissa per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Frozen Blueberries versus 5 oz of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Carissa contain 2 times more Vitamin B1 and 38 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carissa provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Raw Carissa have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sweetened Frozen Blueberries vs Carissa:

• 5 oz of Raw Carissa contain 5.4 times more Copper, 3.4 times more Iron, 8 times more Magnesium and 4.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carissa contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Carissa lack sufficient amounts of Calcium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Frozen Blueberries have 1.4 times more Energy and 1.6 times more Carbohydrate than Carissa.
• Both Sweetened Frozen Blueberries as well as Raw Carissa provide inadequate amounts of Protein in five ounces.