Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	2.7% 0.46g	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	95% 69g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	139% 53g	42% 16g	38g per day for Men 19-50 years
Protein	19.6% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	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	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.2% 859g	23.3% 861g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Red Sour Cherries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Boysenberries vs Red Sour Cherries:

• 1 kilogram of Frozen Boysenberries has 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9, 12.4 times more Vitamin E and 3.7 times more Vitamin K than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 21.3 times more Vitamin A and 3.2 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Boysenberries have insufficient amounts of Vitamin A
• 1 kilogram of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Red Sour Cherries:

• 1 kilogram of Frozen Boysenberries has 1.7 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Zinc than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 1.3 times more Copper than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Frozen Boysenberries as well as Raw Red Sour Cherries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 3.3 times more Fiber than Red Sour Cherries.
• Both Frozen Boysenberries and Red Sour Cherries offer comparable quantities of Omega 3, Carbohydrate and Sugars per one kilogram.
• Both Frozen Boysenberries as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.