Comparing Nutrients in 1 pound Boysenberries, canned, heavy syrup VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	13.8% 399kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	31% 11.8g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	8% 4.5g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	7.33% 0.095mg	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	38.6% 154μg	11.3% 45.4μg	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	31.2% 28mg	57% 51.3mg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	57.5% 0.52mg	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	24.4% 1.95mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	6.48% 45.4mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Canned Blackberry Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Boysenberries, canned, heavy syrup vs Canned Blackberry Juice:

• 1 pound of Boysenberries, canned, heavy syrup has 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.9 times more Vitamin B3 and 1.8 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boysenberries, canned, heavy syrup vs Canned Blackberry Juice:

• 1 lb of Canned Blackberry Juice contains 1.6 times more Copper, 1.9 times more Magnesium, 1.5 times more Potassium and 2.2 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Canned Blackberry Juice contain similar levels of Iron and Water per one pound.
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boysenberries, canned, heavy syrup has 2.3 times more Energy, 2.9 times more Carbohydrate and 26 times more Fiber than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in one pound.