Comparing Nutrients in 1 pound Frozen Boysenberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Boysenberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	43% 31.3g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63.3% 24g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.9% 5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Boysenberries versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Boysenberries vs Cooked Ripe Red Tomatoes:

• 1 pound of Frozen Boysenberries has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B9, 1.6 times more Vitamin E and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 8 times more Vitamin A, 1.4 times more Vitamin B6 and 7.4 times more Vitamin C than Frozen Boysenberries.
• 1 pound of Frozen Boysenberries have insufficient amounts of Vitamin A
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Frozen Boysenberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Boysenberries vs Cooked Ripe Red Tomatoes:

• 1 pound of Frozen Boysenberries has 2.5 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.6 times more Potassium than Frozen Boysenberries.
• Both Frozen Boysenberries and Cooked Ripe Red Tomatoes contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Frozen Boysenberries as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Boysenberries has 25 times more Omega 3, 3 times more Carbohydrate, 2.8 times more Sugars and 7.6 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Boysenberries as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one pound.