Comparing Nutrients in 1 kilogram Sweetened Frozen Blueberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Sweetened Frozen Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	29.3% 850kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	169% 220g	172% 223g	130g per day for Men 19-50 years
Sugars	272% 197g	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	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	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	7.14% 4g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	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	40% 0.52mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	17.5% 70μg	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	11% 10mg	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	34.7% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	6% 60mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	48.8% 3.9mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	10% 70mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	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	5.45% 0.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	21% 774g	20.6% 763g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Frozen Blueberries vs Boysenberries, canned, heavy syrup:

• Sweetened Frozen Blueberries have 1.8 times more Vitamin B2 and 1.6 times more Vitamin B6 than Boysenberries, canned, heavy syrup.
• While Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B1, 4.9 times more Vitamin B9 and 6.2 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boysenberries, canned, heavy syrup have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Sweetened Frozen Blueberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Frozen Blueberries vs Boysenberries, canned, heavy syrup:

• Boysenberries, canned, heavy syrup contain 3 times more Calcium, 1.8 times more Copper, 5.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boysenberries, canned, heavy syrup have similar amounts of Iron, Manganese and Water per 1 kg.
• Both Sweetened Frozen Blueberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boysenberries, canned, heavy syrup contain 2.5 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boysenberries, canned, heavy syrup have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Sweetened Frozen Blueberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.