Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Carissa	3%	17%	80%

Macro Nutrients

	Frozen Boysenberries	Carissa	Recommended Dietary Allowance
Energy	17.2% 500kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	NA	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	105% 136g	130g per day for Men 19-50 years
Sugars	95% 69g	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	139% 53g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Carissa	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	NA	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	NA	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	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Carissa	Recommended Dietary Allowance
Calcium	27% 270mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	233% 2.1mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	NA	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	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	23.2% 859g	22.7% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Carissa per 1 kg

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

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

• 1 kilogram of Frozen Boysenberries has 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Carissa.
• While 1 kg of Raw Carissa contains 1.6 times more Vitamin B2 and 12.3 times more Vitamin C than Frozen Boysenberries.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• Both Frozen Boysenberries as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Carissa:

• 1 kilogram of Frozen Boysenberries has 2.5 times more Calcium and 3.9 times more Phosphorus than Carissa.
• While 1 kg of Raw Carissa contains 2.6 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Frozen Boysenberries.
• Both Frozen Boysenberries and Carissa contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• Both Frozen Boysenberries and Raw Carissa have similar amounts of macro-nutrients per 1 kg
• Both Frozen Boysenberries and Carissa offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Energy
• Both Frozen Boysenberries as well as Raw Carissa provide inadequate amounts of Protein in one kilogram.