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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	7.8% 226kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	44.2% 57.5g	68% 88.5g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	27.2% 19.7g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	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	42.8% 38.5mg	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	15% 2.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	14% 1.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	6.8% 47.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	5.77% 0.64mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.2% 303g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 14 ounces of Blueberries have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 14 oz of Boysenberries, canned, heavy syrup contain 5.7 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blueberries have insufficient amounts of Vitamin B9
• 14 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 14 ounces of Blueberries have 1.3 times more Manganese than Boysenberries, canned, heavy syrup.
• While 14 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Iron and 1.8 times more Magnesium than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Blueberries lack sufficient amounts of Magnesium
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blueberries have 2.5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 14 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blueberries provide inadequate amounts of Energy
• 14 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in 14 ounces.