Comparing Nutrients in 1 pound Frozen Boysenberries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Boysenberries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.82% 227kcal	14.5% 422kcal	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	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.85% 0.15g	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	75% 98g	130g per day for Men 19-50 years
Sugars	43% 31.3g	10.6% 7.7g	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	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	105% 1.37mg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12.2% 122mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Boysenberries versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Boysenberries vs Baked Potato Flesh:

• 1 pound of Frozen Boysenberries has 1.8 times more Vitamin B2, 7 times more Vitamin B9, 21.8 times more Vitamin E and 26 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Boysenberries.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Boysenberries vs Baked Potato Flesh:

• 1 pound of Frozen Boysenberries has 5.4 times more Calcium, 2.4 times more Iron and 3.4 times more Manganese than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.7 times more Copper, 1.6 times more Magnesium, 1.9 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Baked Potato Flesh contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Frozen Boysenberries as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Boysenberries has 5 times more Omega 3, 4.1 times more Sugars and 3.5 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Frozen Boysenberries.
• 1 pound of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.