Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Sweetened Frozen Blueberries

Macros Ratio

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

Macro Nutrients

	Frozen Boysenberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	169% 220g	130g per day for Men 19-50 years
Sugars	95% 69g	272% 197g	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	139% 53g	58% 22g	38g per day for Men 19-50 years
Protein	19.6% 11g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	45.4% 0.59mg	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	158% 630μg	17.5% 70μg	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	34.4% 31mg	11% 10mg	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	58% 8.7mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	27% 270mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	43.3% 0.39mg	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	106% 8.5mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	114% 2.62mg	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	38.6% 270mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	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	20% 2.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 859g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Sweetened Frozen Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Boysenberries versus 1 kg of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Boysenberries has 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.
• While 1 kg of Sweetened Frozen Blueberries contains 1.4 times more Vitamin B2 and 2.3 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Sweetened Frozen Blueberries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Boysenberries has 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 Frozen Boysenberries and Sweetened Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 2.2 times more Omega 3 and 2.4 times more Fiber than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Sugars than Frozen Boysenberries.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Energy
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in one kilogram.