Comparing Nutrients in 1 pound Frozen Boysenberries VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Boysenberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.77% 0.13g	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	12.6% 16.4g	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	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	36% 0.47mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	12.2% 122mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	45.4% 0.41mg	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	14.3% 485mg	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	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Boysenberries vs Canned Tomatoes with Green Chilies:

• 1 pound of Frozen Boysenberries has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5 and 7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 6.7 times more Vitamin A, 1.8 times more Vitamin B6 and 2 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Boysenberries have insufficient amounts of Vitamin A
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Frozen Boysenberries as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Boysenberries vs Canned Tomatoes with Green Chilies:

• 1 pound of Frozen Boysenberries has 1.4 times more Calcium, 3.3 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 401 times more Sodium than Frozen Boysenberries.
• Both Frozen Boysenberries and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Frozen Boysenberries as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Boysenberries has 50 times more Omega 3 and 3.4 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein in one pound.