Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Boysenberries	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	20% 580kcal	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	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	19.6% 11g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	27% 270mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.2% 859g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Potato Skin per 1 kg

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

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

• 1 kilogram of Frozen Boysenberries has 2.5 times more Vitamin B1 and 3.7 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.7 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Boysenberries as well as Raw 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 Potato Skin:

• 1 kg of Raw Potato Skin contains 5.3 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 1.6 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin contain similar levels of Calcium, Manganese and Water per one kilogram.
• Both Frozen Boysenberries as well as Raw 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 2.1 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Protein than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.