Comparing Nutrients in 7 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	3.9% 113kcal	6.02% 175kcal	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% 0.056g	0.17% 0.054g	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	1.03% 0.17g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	56% 40.6g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Raw Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Calcium and Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.