Comparing Nutrients in 100 grams Frozen Loganberries VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Frozen Loganberries	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	1.9% 55kcal	11% 317kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	61.5% 80g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	93% 67.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	11.7% 0.15mg	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	6.5% 26μg	3% 12μg	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	17% 15.3mg	26.4% 24mg	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	5.8% 0.87mg	15.7% 2.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	49.5% 59.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	17.8% 0.16mg	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	8% 0.64mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	NA	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% 26mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Loganberries VS Sweetened Dried Blueberries per 100 g

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

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

• 100 grams of Frozen Loganberries have 2.2 times more Vitamin B9 than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin C, 2.7 times more Vitamin E and 7.6 times more Vitamin K than Frozen Loganberries.
• Both Frozen Loganberries as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Loganberries have 1.4 times more Calcium and 5.7 times more Water than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Frozen Loganberries.
• Both Frozen Loganberries and Sweetened Dried Blueberries contain similar levels of Magnesium per 100 grams.
• 100 grams of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• Both Frozen Loganberries as well as Sweetened Dried Blueberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Sweetened Dried Blueberries contain 5.8 times more Energy, 8.1 times more Fat, 2.8 times more Omega 3, 9.7 times more Omega 6, 6.1 times more Carbohydrate, 8.8 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Loganberries.
• 100 grams of Frozen Loganberries provide inadequate amounts of Energy and Omega 6