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

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Frozen Boysenberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	7.82% 227kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	42.5% 55.3g	78% 101g	130g per day for Men 19-50 years
Sugars	43% 31.3g	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	63.3% 24g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	71.4% 286μg	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	15.6% 14mg	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	12.2% 122mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	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	48% 3.86mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	17.5% 122mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	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	9.07% 1mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.35% 346g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Boysenberries has 2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 2 times more Vitamin C than Frozen Boysenberries.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Frozen Boysenberries 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 Frozen Boysenberries vs Boysenberries, canned, heavy syrup:

• 1 pound of Frozen Boysenberries has 1.5 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus and 1.5 times more Potassium than Boysenberries, canned, heavy syrup.
• Both Frozen Boysenberries and Boysenberries, canned, heavy syrup contain similar levels of Copper and Water per one pound.
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Frozen Boysenberries 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 Frozen Boysenberries has 2.2 times more Omega 3 and 2 times more Fiber than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 1.8 times more Energy and 1.8 times more Carbohydrate than Frozen Boysenberries.
• 1 pound of Frozen Boysenberries provide inadequate amounts of Energy
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in one pound.