Comparing Nutrients in 7 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	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	10% 7.36g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	3.05% 0.04mg	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	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	21.4% 19.2mg	3.75% 3.37mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	248% 5.7mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	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	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.