Comparing Nutrients in 1 pound Carissa VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Energy	9.7% 281kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	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	NA	63.3% 24g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.5% 0.25mg	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	NA	71.4% 286μg	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	192% 172mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	5% 50mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	40.3% 0.36mg	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	74.3% 5.94mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	108% 2.5mg	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	4.54% 31.8mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Frozen Boysenberries per 1 lb

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

Lets compare vitamin content per 1 pound of Carissa vs Frozen Boysenberries:

• 1 pound of Carissa has 1.6 times more Vitamin B2 and 12.3 times more Vitamin C than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Raw Carissa.
• 1 pound of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Frozen Boysenberries have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Carissa vs Frozen Boysenberries:

• 1 pound of Carissa has 2.6 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 2.5 times more Calcium and 3.9 times more Phosphorus than Raw Carissa.
• Both Carissa and Frozen Boysenberries contain similar levels of Magnesium and Water per one pound.
• 1 pound of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Carissa has 1.2 times more Energy than Frozen Boysenberries.
• Both Carissa and Frozen Boysenberries offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Boysenberries provide inadequate amounts of Energy
• Both Raw Carissa as well as Frozen Boysenberries provide inadequate amounts of Protein in one pound.