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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Frozen Wild 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	0.33% 0.32g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27.5g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	0% 0g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	4.96% 0.06mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	5.5% 0.071mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.4% 1.15mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.1% 152g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 5.4 times more Vitamin B3 and 1.5 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 7.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen Wild 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 Frozen Wild Blueberries vs Blueberries, canned, heavy syrup, solids and liquids:

• Frozen Wild Blueberries have 3.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 14.1 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 9.6 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Frozen Wild Blueberries and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Wild Blueberries have 2.8 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, 1.6 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.