Comparing Nutrients in 1 pound Boysenberries, canned, heavy syrup VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	13.8% 399kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	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	23.2% 17g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	52.5% 20g	38g per day for Men 19-50 years
Protein	8% 4.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	17.3% 2.77mg	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	6.98% 0.091mg	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	NA	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	8.57% 7.7mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	24.4% 1.95mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	566% 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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	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	7.83% 0.86mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.35% 346g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Frozen Wild Blueberries per 1 lb

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

Lets compare vitamin content per 1 pound of Boysenberries, canned, heavy syrup vs Frozen Wild Blueberries:

• 1 pound of Boysenberries, canned, heavy syrup has 4.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.6 times more Vitamin C than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 2.7 times more Vitamin B3 than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Frozen Wild Blueberries provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• 1 pound of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Boysenberries, canned, heavy syrup as well as Frozen Wild Blueberries 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 Frozen Wild Blueberries:

• 1 pound of Boysenberries, canned, heavy syrup has 1.6 times more Magnesium and 1.3 times more Potassium than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 1.3 times more Iron, 11.5 times more Manganese and 3.5 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Frozen Wild Blueberries contain similar levels of Water per one pound.
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Magnesium
• Both Boysenberries, canned, heavy syrup as well as Frozen Wild Blueberries lack sufficient amounts of Calcium and Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boysenberries, canned, heavy syrup has 1.5 times more Energy and 1.6 times more Carbohydrate than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 1.7 times more Fiber than Boysenberries, canned, heavy syrup.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Energy
• Both Boysenberries, canned, heavy syrup as well as Frozen Wild Blueberries provide inadequate amounts of Protein in one pound.