Comparing Nutrients in 1 kilogram Frozen Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	17.6% 510kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	94% 122g	130g per day for Men 19-50 years
Sugars	117% 84.5g	95% 69g	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	71% 27g	139% 53g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	43% 0.56mg	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	158% 630μg	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	27.8% 25mg	34.4% 31mg	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	32% 4.8mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	8% 80mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	89% 0.8mg	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	22.5% 1.8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	238% 5.47mg	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	15.7% 110mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.2% 859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Frozen Boysenberries:

• Frozen Blueberries have 2.1 times more Vitamin K than Frozen Boysenberries.
• While Frozen Boysenberries contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9 and 1.8 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 1 kg.
• Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Frozen Boysenberries:

• Frozen Boysenberries contain 3.4 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 3.1 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Water per 1 kg.
• Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blueberries have 2.2 times more Omega 3 and 1.2 times more Sugars than Frozen Boysenberries.
• While Frozen Boysenberries contain 2 times more Fiber and 2.6 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.