Comparing Nutrients in 1 pound Cherries, tart, dried, sweetened VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	52% 1510kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	78% 101g	130g per day for Men 19-50 years
Sugars	420% 305g	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	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	71% 640μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	13.3% 0.17mg	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	12.5% 50μg	38.6% 154μg	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	97% 87.5mg	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	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	17.2% 172mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	38.6% 3.1mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	23.3% 163mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	2.04% 75.3g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boysenberries, canned, heavy syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, tart, dried, sweetened versus 1 lb of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, tart, dried, sweetened vs Boysenberries, canned, heavy syrup:

• 1 pound of Cherries, tart, dried, sweetened has 70.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.1 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 3.1 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, tart, dried, sweetened vs Boysenberries, canned, heavy syrup:

• 1 pound of Cherries, tart, dried, sweetened has 2.1 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3.6 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 4.6 times more Water than Cherries, tart, dried, sweetened .
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, tart, dried, sweetened has 3.8 times more Energy, 4 times more Omega 3, 3.6 times more Carbohydrate and 1.3 times more Protein than Boysenberries, canned, heavy syrup.
• Both Cherries, tart, dried, sweetened and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per one pound.
• 1 pound of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in one pound.