Comparing Nutrients in 5 ounces Blueberries VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.7% 7.04g	7.25% 5.26g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	2.2% 0.028mg	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	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	15.3% 13.7mg	2.68% 2.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	4.96% 0.4mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	177% 4.07mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	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	2.06% 0.23mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.2 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B6, 5.7 times more Vitamin C and 2.2 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin B3 than Raw Blueberries.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blueberries vs Frozen Wild Blueberries:

• Frozen Wild Blueberries contain 2.8 times more Calcium, 2.1 times more Iron, 8.5 times more Manganese and 4.2 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Magnesium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Blueberries have 1.3 times more Fructose and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.8 times more Fiber than Raw Blueberries.
• Both Raw Blueberries and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.