Comparing Nutrients in 7 ounces Blueberries, canned, heavy syrup, solids and liquids VS Blueberries

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	22% 28.8g	130g per day for Men 19-50 years
Sugars	56% 40.6g	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	2.98% 12μg	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	2.43% 2.2mg	21.4% 19.2mg	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	5.03% 0.75mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Blueberries	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	12.6% 0.11mg	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	8.2% 0.65mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	29% 0.67mg	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	2.83% 20mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, heavy syrup, solids and liquids versus 7 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, heavy syrup, solids and liquids vs Blueberries:

• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.3 times more Vitamin B2 than Blueberries.
• While 7 oz of Raw Blueberries contain 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 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.
• Both Blueberries, canned, heavy syrup, solids and liquids and Blueberries provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, heavy syrup, solids and liquids vs Blueberries:

• 7 oz of Raw Blueberries contain 1.7 times more Manganese and 1.9 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Blueberries contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Potassium
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.5 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Blueberries.
• While 7 oz of Raw Blueberries contain 1.5 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Blueberries offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Blueberries provide inadequate amounts of Omega 6 and Protein in seven ounces.