Nutrients in 14 ounces of Frozen Blueberries

Blueberries, frozen, unsweetened.

Macros Ratio

Protein Fat Carbs

10%

87%

14 oz ▼

Macro Nutrients

Frozen Blueberries

Energy202 kcal

6.98%

Frozen Blueberries have 202.41543 kcal of Energy per 14 ounces, which is 6.98% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.54 g

2.6%

Frozen Blueberries have 2.5401152 g of Fat per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Frozen Blueberries have 0.21035329 g of Saturated Fat per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.8%

Frozen Blueberries have 0.44452016 g of Omega 3 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.9%

Frozen Blueberries have 0.66281131 g of Omega 6 per 14 ounces, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Blueberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate48.3 g

37%

Frozen Blueberries have 48.3018781 g of Carbohydrate per 14 ounces, which is 37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars33.5 g

46.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Frozen Blueberries have 33.5374585 g of Sugars per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.7 g

28.2%

Frozen Blueberries have 10.716111 g of Fiber per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.67 g

2.98%

Frozen Blueberries have 1.6669506 g of Protein per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Blueberries

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Frozen Blueberries have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

10.6%

Thiamine

Frozen Blueberries have 0.12700576 mg of Vitamin B1 per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Frozen Blueberries have 0.14685041 mg of Vitamin B2 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.06 mg

13%

Niacin, nicotinic acid, niacinamide

Frozen Blueberries have 2.0638436 mg of Vitamin B3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg

9.92%

Pantothenic acid

Frozen Blueberries have 0.49611625 mg of Vitamin B5 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Frozen Blueberries have 0.23416687 mg of Vitamin B6 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Frozen Blueberries have 27.78251 μg of Vitamin B9 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Blueberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.92 mg

11%

Ascorbic acid

Frozen Blueberries have 9.922325 mg of Vitamin C per 14 ounces, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Blueberries have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg

12.7%

Tocopherols and Tocotrienols

Frozen Blueberries have 1.9050864 mg of Vitamin E per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K65 μg

54.2%

Phytomenadione or phylloquinone

Frozen Blueberries have 65.090452 μg of Vitamin K per 14 ounces, which is 54.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Blueberries

Calcium31.8 mg

3.18%

Frozen Blueberries have 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Frozen Blueberries have 0.13097469 mg of Copper per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.71 mg

8.93%

Frozen Blueberries have 0.7144074 mg of Iron per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Frozen Blueberries have 19.84465 mg of Magnesium per 14 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25.4%

Frozen Blueberries have 0.58343271 mg of Manganese per 14 ounces, which is 25.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus43.7 mg

6.24%

Frozen Blueberries have 43.65823 mg of Phosphorus per 14 ounces, which is 6.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium214 mg

6.3%

Frozen Blueberries have 214.32222 mg of Potassium per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Frozen Blueberries have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Frozen Blueberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.53%

Frozen Blueberries have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water344 g

9.3%

Frozen Blueberries have 343.6696487 g of Water per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Frozen Blueberries:

14 ounces of Frozen Blueberries is an excellent source of Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It also has some Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Frozen Blueberries:

14 ounces of Frozen Blueberries is an excellent source of Manganese.
It has a good amount of Copper and Iron.
It also has some Calcium, Magnesium, Phosphorus, Potassium and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Frozen Blueberries:

14 ounces of Frozen Blueberries is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has some Fat, Omega 6 and Protein.
It has no Saturated Fat.

Compare Frozen Blueberries with:

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Food Info

Nutrients in 14 ounces of Frozen Blueberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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