Comparing Nutrients in 1 pound Blueberries, canned, heavy syrup, solids and liquids VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	13.8% 399kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	77% 100g	78% 101g	130g per day for Men 19-50 years
Sugars	128% 93g	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	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	2.27% 9.07μg	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	5.54% 5mg	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	11.5% 1.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	18.7% 1.5mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	6.48% 45.4mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Boysenberries, canned, heavy syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, heavy syrup, solids and liquids 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 Blueberries, canned, heavy syrup, solids and liquids vs Boysenberries, canned, heavy syrup:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 1.5 times more Vitamin B5, 17 times more Vitamin B9 and 5.6 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, heavy syrup, solids and liquids vs Boysenberries, canned, heavy syrup:

• 1 lb of Boysenberries, canned, heavy syrup contains 1.3 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium and 2.3 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup contain similar levels of Manganese and Water per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium and Potassium
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 2.5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 1.6 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in one pound.