Comparing Nutrients in 1 pound Boysenberries, canned, heavy syrup VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	13.8% 399kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	281% 365g	130g per day for Men 19-50 years
Sugars	NA	420% 305g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	8% 4.5g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	24.6% 3.93mg	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	35.2% 0.46mg	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	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	31.2% 28mg	97% 87.5mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	115% 1.04mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	50% 1706mg	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	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.35% 346g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Cherries, tart, dried, sweetened per 1 lb

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

Lets compare vitamin content per 1 pound of Boysenberries, canned, heavy syrup vs Cherries, tart, dried, sweetened :

• 1 pound of Boysenberries, canned, heavy syrup has 3.1 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 70.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.1 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Boysenberries, canned, heavy syrup as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boysenberries, canned, heavy syrup vs Cherries, tart, dried, sweetened :

• 1 pound of Boysenberries, canned, heavy syrup has 4.6 times more Water than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 2.1 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3.6 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Boysenberries, canned, heavy syrup.
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boysenberries, canned, heavy syrup as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cherries, tart, dried, sweetened contains 3.8 times more Energy, 4 times more Omega 3, 3.6 times more Carbohydrate and 1.3 times more Protein than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per one pound.
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Boysenberries, canned, heavy syrup as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one pound.