Comparing Nutrients in 300 calories Frozen Wild Blueberries VS Boysenberries, canned, heavy syrup

Weight per 300 calories

• Frozen Wild Blueberries: 526g
• Boysenberries, canned, heavy syrup: 341g

Boysenberries, canned, heavy syrup have 1.5 times more energy per unit of mass than Frozen Wild Blueberries, which is average in comparison to other foods. Frozen Wild Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56% 73g	58.5% 76g	130g per day for Men 19-50 years
Sugars	NA	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	27% 19.5g	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	% 17.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61% 23g	23.3% 8.86g	38g per day for Men 19-50 years
Protein	0% 0g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	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	NA	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	9.94% 8.95mg	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	9.12% 1.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	6.14% 61.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	38% 3.05mg	18.3% 1.47mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	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	9.77% 68.4mg	4.87% 34mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	NA	2.48% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	12.2% 452g	7.03% 260g	3700g per day for Men 19-50 years

Frozen Wild Blueberries VS Boysenberries, Canned, Heavy Syrup Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Frozen Wild Blueberries vs Boysenberries, canned, heavy syrup:

• 300 calories of Frozen Wild Blueberries have 1.8 times more Vitamin B1 and 4.1 times more Vitamin B3 than Boysenberries, canned, heavy syrup.
• While 300 kcal of Boysenberries, canned, heavy syrup contain 2.7 times more Vitamin B2 and 2.4 times more Vitamin C than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• 300 calories of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Frozen Wild Blueberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Wild Blueberries vs Boysenberries, canned, heavy syrup:

• 300 calories of Frozen Wild Blueberries have 1.5 times more Calcium, 2.1 times more Iron, 17.7 times more Manganese, 2 times more Phosphorus, 5.4 times more Zinc and 1.7 times more Water than Boysenberries, canned, heavy syrup.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Wild Blueberries have 2.6 times more Fiber than Boysenberries, canned, heavy syrup.
• While 300 kcal of Boysenberries, canned, heavy syrup contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Wild Blueberries provide inadequate amounts of Protein