Comparing Nutrients in 1 kilogram 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	15% 430kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	172% 223g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	33% 24g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	68.4% 26g	38g per day for Men 19-50 years
Protein	25% 14g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	29.2% 0.38mg	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	62.5% 250μg	85% 340μg	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	233% 210mg	69% 62mg	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	78% 11.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	29% 290mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	77.8% 0.7mg	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	77.5% 6.2mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	109% 2.5mg	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	31.4% 220mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 882g	20.6% 763g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boysenberries, canned, heavy syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries versus 1 kg of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blackberries vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Blackberries has 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 1 kg of Boysenberries, canned, heavy syrup contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Blackberries.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Blackberries vs Boysenberries, canned, heavy syrup:

• 1 kilogram of Blackberries has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 4.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 1 kg of Boysenberries, canned, heavy syrup contains 2 times more Energy and 2.3 times more Carbohydrate than Raw Blackberries.
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• 1 kilogram 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 one kilogram.