Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.96% 1.9g	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	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	47.6% 62g	130g per day for Men 19-50 years
Sugars	95% 69g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	139% 53g	26.3% 10g	38g per day for Men 19-50 years
Protein	19.6% 11g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.2% 859g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Boysenberries vs Stewed Canned Tomatoes:

• 1 kilogram of Frozen Boysenberries has 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 12.6 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.5 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Stewed Canned Tomatoes:

• 1 kilogram of Frozen Boysenberries has 1.3 times more Magnesium, 9.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.5 times more Potassium and 221 times more Sodium than Frozen Boysenberries.
• Both Frozen Boysenberries and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 16.7 times more Omega 3, 2 times more Carbohydrate, 2 times more Sugars and 5.3 times more Fiber than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.