Comparing Nutrients in 100 grams Frozen Blueberries VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	9.36% 12g	11% 14.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.45g	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	7.1% 2.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.75% 0.42g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	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	2.67% 0.032mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	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	2.78% 2.5mg	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	3.2% 0.48mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Blueberries	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	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	2.25% 0.18mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	1.57% 11mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	0.64% 0.07mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of 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 Frozen Blueberries vs Blueberries:

• 100 grams of Frozen Blueberries have 1.2 times more Vitamin B3 than Blueberries.
• While 100 g of Raw Blueberries contain 3.9 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Blueberries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 grams.
• Both 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 Frozen Blueberries vs Blueberries:

• 100 g of Raw Blueberries contain 1.7 times more Copper, 1.6 times more Iron, 2.3 times more Manganese and 1.4 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Frozen Blueberries lack sufficient amounts of Potassium
• Both 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 Frozen Blueberries have 1.9 times more Omega 3 than Blueberries.
• Both Frozen Blueberries and Blueberries offer comparable quantities of Carbohydrate, Sugars and Fiber per 100 grams.
• Both Frozen Blueberries as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.