Comparing Nutrients in 14 ounces Blackberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	5.9% 171kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	68% 88.5g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	13% 9.53g	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	% 9.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	11.6% 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	25% 99μg	33.7% 135μg	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	93% 83.3mg	27.3% 24.6mg	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	31% 4.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	11.5% 115mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	31% 0.28mg	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	30.8% 2.46mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	43% 0.99mg	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	12.5% 87.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.46% 350g	8.2% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boysenberries, canned, heavy syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries versus 14 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries vs Boysenberries, canned, heavy syrup:

• 14 ounces of Blackberries have 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 14 oz of Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Blackberries.
• 14 ounces of Blackberries have insufficient amounts of Vitamin B1
• 14 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blackberries vs Boysenberries, canned, heavy syrup:

• 14 ounces of Blackberries have 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup contain similar levels of Water per 14 ounces.
• 14 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blackberries have 4.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 14 oz of Boysenberries, canned, heavy syrup contain 2 times more Energy and 2.3 times more Carbohydrate than Raw Blackberries.
• 14 ounces of Blackberries provide inadequate amounts of Energy
• 14 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in 14 ounces.