Comparing Nutrients in 1 pound Frozen Boysenberries VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Frozen Boysenberries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.4% 0.068g	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	31% 40.6g	130g per day for Men 19-50 years
Sugars	43% 31.3g	47.5% 34.5g	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	17% 12.2g	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	% 17.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	63.3% 24g	13% 5g	38g per day for Men 19-50 years
Protein	8.9% 5g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	15.4% 0.2mg	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	9.07% 36.3μg	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	10.6% 9.53mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	12.2% 122mg	5% 50mg	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	77.7% 6.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	15% 0.34mg	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	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Cherries, sour, red, canned, water pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Boysenberries versus 1 lb of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Boysenberries vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Frozen Boysenberries has 3.1 times more Vitamin B1, 4.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9, 1.5 times more Vitamin C, 3.8 times more Vitamin E and 5.6 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, water pack, solids and liquids contains 12.7 times more Vitamin A than Frozen Boysenberries.
• Both Frozen Boysenberries and Cherries, sour, red, canned, water pack, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Boysenberries have insufficient amounts of Vitamin A
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Boysenberries vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 pound of Frozen Boysenberries has 2.5 times more Calcium, 2.7 times more Magnesium, 7.2 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, water pack, solids and liquids contains 1.6 times more Iron than Frozen Boysenberries.
• Both Frozen Boysenberries and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Copper and Water per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Frozen Boysenberries as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Boysenberries has 3.3 times more Omega 3, 1.4 times more Carbohydrate and 4.8 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Frozen Boysenberries and Cherries, sour, red, canned, water pack, solids and liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein in one pound.