Comparing Nutrients in 100 grams 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	1.97% 57kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	10.7% 14g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	6.86% 4.97g	5.1% 3.7g	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	% 4.88g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	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	10.8% 9.7mg	1.9% 1.7mg	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	3.8% 0.57mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	3.5% 0.28mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	125% 2.87mg	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	1.7% 12mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.3% 85.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Blueberries as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.