Comparing Nutrients in 7 ounces Sweetened Frozen Blueberries VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Sweetened Frozen Blueberries	Frozen Blueberries	Recommended Dietary Allowance
Energy	5.8% 169kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	18.6% 24g	130g per day for Men 19-50 years
Sugars	54% 39g	23% 16.8g	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	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	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	9% 0.12mg	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	3.47% 14μg	3.47% 14μg	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	2.2% 2mg	5.5% 4.96mg	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	6.88% 1.03mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.28% 0.065mg	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	9.67% 0.77mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	12.7% 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% 14mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Frozen Blueberries versus 7 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Frozen Blueberries vs Frozen Blueberries:

• 7 ounces of Sweetened Frozen Blueberries have 1.4 times more Vitamin B2 than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.5 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Blueberries provide similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Frozen Blueberries vs Frozen Blueberries:

• 7 ounces of Sweetened Frozen Blueberries have 2.2 times more Iron and 1.8 times more Manganese than Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Blueberries contain similar levels of Copper and Water per seven ounces.
• Both Sweetened Frozen Blueberries as well as Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Frozen Blueberries have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.3 times more Sugars than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 4.9 times more Omega 3 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Blueberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in seven ounces.