Comparing Nutrients in 1 pound Frozen Boysenberries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Boysenberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	43% 31.3g	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	24% 812mg	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	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Boysenberries versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Boysenberries vs Canned Carrots with Salt:

• 1 pound of Frozen Boysenberries has 2.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 7 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 186 times more Vitamin A, 2 times more Vitamin B6 and 1.3 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Canned Carrots with Salt provide similar amounts of Vitamin C and Vitamin E per one pound.
• 1 pound of Frozen Boysenberries have insufficient amounts of Vitamin A
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen Boysenberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Boysenberries vs Canned Carrots with Salt:

• 1 pound of Frozen Boysenberries has 1.3 times more Iron, 2 times more Magnesium and 1.2 times more Manganese than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.3 times more Copper, 1.3 times more Potassium and 242 times more Sodium than Frozen Boysenberries.
• Both Frozen Boysenberries and Canned Carrots with Salt contain similar levels of Calcium, Phosphorus and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Frozen Boysenberries as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Boysenberries has 4.5 times more Omega 3, 2.2 times more Carbohydrate, 2.8 times more Sugars and 3.5 times more Fiber than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.