Comparing Nutrients in 1 pound Blackberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	6.73% 195kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	78% 101g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	15% 11g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	31% 11.8g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	13.3% 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	28.3% 113μg	38.6% 154μg	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	106% 95mg	31.2% 28mg	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	35.4% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	13% 132mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	35.3% 0.32mg	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	35% 2.8mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	49.3% 1.13mg	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	14.3% 100mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 400g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boysenberries, canned, heavy syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Blackberries versus 1 lb of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blackberries vs Boysenberries, canned, heavy syrup:

• 1 pound of Blackberries has 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Blackberries.
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Boysenberries, canned, heavy syrup:

• 1 pound of Blackberries has 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup contain similar levels of Water per one pound.
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 4.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 2 times more Energy and 2.3 times more Carbohydrate than Raw Blackberries.
• 1 pound of Blackberries provide inadequate amounts of Energy
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in one pound.