Comparing Nutrients in 300 calories Blackberries VS Boysenberries, canned, heavy syrup

Weight per 300 calories

• Blackberries: 698g
• Boysenberries, canned, heavy syrup: 341g

Boysenberries, canned, heavy syrup have 2 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 300 calories - Blackberries or Boysenberries, canned, heavy syrup?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	58.5% 76g	130g per day for Men 19-50 years
Sugars	47% 34g	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	23% 16.7g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	97% 37g	23.3% 8.86g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	8.53% 76.7μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.93mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.97% 0.13mg	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	43.6% 174μg	29% 116μg	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	163% 147mg	23.5% 21mg	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	54.4% 8.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	20.2% 202mg	6.14% 61.4mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	26.5% 0.24mg	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	54% 4.33mg	18.3% 1.47mg	8mg per day for Men 19-50 years
Magnesium	33.2% 140mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	37% 0.85mg	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	22% 153mg	4.87% 34mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	2.48% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	16.6% 615g	7.03% 260g	3700g per day for Men 19-50 years

Blackberries VS Boysenberries, Canned, Heavy Syrup Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries or Boysenberries, canned, heavy syrup?

Lets compare vitamin content per 300 calories of Blackberries vs Boysenberries, canned, heavy syrup:

• 300 calories of Blackberries have 11.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.9 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 300 calories of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blackberries vs Boysenberries, canned, heavy syrup:

• 300 calories of Blackberries have 3.3 times more Calcium, 4.8 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 5.3 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 5.7 times more Zinc and 2.4 times more Water than Boysenberries, canned, heavy syrup.
• 300 calories of Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries have 8.4 times more Omega 3, 8.5 times more Omega 6, 4.2 times more Fiber and 2.9 times more Protein than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Omega 6