Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Boysenberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	5.2% 1.67g	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	201% 262g	130g per day for Men 19-50 years
Sugars	95% 69g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	19.6% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.4% 31mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41% 1390mg	132% 4500mg	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	199% 2980mg	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	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Boysenberries vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Frozen Boysenberries has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Frozen Boysenberries has 1.8 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium and 298 times more Sodium than Frozen Boysenberries.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 10 times more Sugars and 2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Energy, 2.1 times more Carbohydrate and 2 times more Protein than Frozen Boysenberries.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Energy and Protein