Comparing Nutrients in 5 ounces Blueberries VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	19.5% 14g	40% 29g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	0.71% 2.83μg	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	15.3% 13.7mg	1.73% 1.56mg	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	5.4% 0.81mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	8.35% 0.075mg	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	4.96% 0.4mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	12.5% 0.29mg	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	2.43% 17mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	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	2.06% 0.23mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.23% 119g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blueberries have 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9, 8.8 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.3 times more Vitamin B2 than Raw Blueberries.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Raw Blueberries have 1.5 times more Magnesium, 1.7 times more Manganese, 1.9 times more Potassium and 2.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Copper, Iron, Phosphorus and Water per 5 oz.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Calcium and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Blueberries have 1.5 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Raw Blueberries.
• Both Raw Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Omega 3 and Protein per 5 oz.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.