Comparing Nutrients in 14 ounces Sweetened Frozen Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	11.6% 337kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	37.2% 48.4g	130g per day for Men 19-50 years
Sugars	108% 78.3g	37.7% 27.3g	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	23% 8.73g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.28% 1mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	17% 0.22mg	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	6.95% 27.8μg	62.5% 250μg	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	4.4% 3.97mg	13.7% 12.3mg	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	13.8% 2.06mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.5% 70.3μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.3% 0.32mg	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	19.3% 1.55mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	94% 2.17mg	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	3.97% 27.8mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Frozen Blueberries vs Frozen Boysenberries:

• Sweetened Frozen Blueberries have 1.4 times more Vitamin B2 and 2.3 times more Vitamin K than Frozen Boysenberries.
• While Frozen Boysenberries contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9, 3.1 times more Vitamin C and 1.7 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B6 per 14 oz.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Frozen Blueberries vs Frozen Boysenberries:

• Frozen Boysenberries contain 4.5 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 3.7 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Water per 14 oz.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Frozen Blueberries have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Sugars than Frozen Boysenberries.
• While Frozen Boysenberries contain 2.2 times more Omega 3, 2.4 times more Fiber and 2.8 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.