Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Boysenberries	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	354% 461g	130g per day for Men 19-50 years
Sugars	95% 69g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	19.6% 11g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Baked Potato Skin	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.2% 859g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Boysenberries vs Baked Potato Skin:

• 1 kilogram of Frozen Boysenberries has 2.9 times more Vitamin B9, 21.8 times more Vitamin E and 4.6 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 11 times more Vitamin B6 and 4.4 times more Vitamin C than Frozen Boysenberries.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Baked Potato Skin:

• 1 kilogram of Frozen Boysenberries has 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.3 times more Calcium, 10.2 times more Copper, 8.3 times more Iron, 2.7 times more Magnesium, 3.7 times more Phosphorus, 4.1 times more Potassium and 2.2 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Baked Potato Skin contain similar levels of Manganese per one kilogram.
• Both Frozen Boysenberries as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 5 times more Omega 3 and 4.9 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4 times more Energy, 3.8 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Frozen Boysenberries.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.