Comparing Nutrients in 100 grams Sweetened Frozen Blueberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Blueberries	5%	5%	90%

Macro Nutrients

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11% 14.5g	130g per day for Men 19-50 years
Sugars	27% 19.7g	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	1.5% 6μg	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	1.1% 1mg	10.8% 9.7mg	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	3.47% 0.52mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	6.33% 0.057mg	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	4.88% 0.39mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	14.6% 0.34mg	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	1% 7mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Frozen Blueberries versus 100 g of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Frozen Blueberries vs Blueberries:

• 100 grams of Sweetened Frozen Blueberries have 1.3 times more Vitamin B2 than Blueberries.
• While 100 g of Raw Blueberries contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 9.7 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries provide similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Frozen Blueberries vs Blueberries:

• 100 grams of Sweetened Frozen Blueberries have 1.4 times more Iron than Blueberries.
• While 100 g of Raw Blueberries contain 1.5 times more Copper, 1.3 times more Manganese and 1.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Potassium
• Both Sweetened Frozen Blueberries as well as Raw Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Frozen Blueberries have 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Blueberries.
• While 100 g of Raw Blueberries contain 2.5 times more Omega 3 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Blueberries offer comparable quantities of Fiber per 100 grams.
• 100 grams of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• 100 grams of Blueberries provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Raw Blueberries provide inadequate amounts of Omega 6 and Protein in 100 grams.