Comparing Nutrients in 500 calories Blackberries VS Frozen Boysenberries

Weight per 500 calories

• Blackberries: 1163g
• Frozen Boysenberries: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Blackberries or Frozen Boysenberries?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	94% 122g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	95% 69g	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	38.5% 28g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	162% 61.6g	139% 53g	38g per day for Men 19-50 years
Protein	29% 16g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	43% 0.56mg	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	72.7% 291μg	158% 630μg	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	271% 244mg	34.4% 31mg	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	91% 13.6mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	33.7% 337mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	89% 0.8mg	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	90% 7.2mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	238% 5.47mg	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	36.5% 256mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	23.2% 859g	3700g per day for Men 19-50 years

Blackberries VS Frozen Boysenberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries or Frozen Boysenberries?

Lets compare vitamin content per 500 calories of Blackberries vs Frozen Boysenberries:

• 500 calories of Blackberries have 4.3 times more Vitamin A, 1.3 times more Vitamin B5, 7.9 times more Vitamin C, 1.6 times more Vitamin E and 3 times more Vitamin K than Frozen Boysenberries.
• While 500 kcal of Frozen Boysenberries contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Raw Blackberries as well as Frozen Boysenberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blackberries vs Frozen Boysenberries:

• 500 calories of Blackberries have 1.2 times more Calcium, 2.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium and 2.8 times more Zinc than Frozen Boysenberries.
• Both Blackberries and Frozen Boysenberries contain similar levels of Iron, Phosphorus and Water per 500 calories.
• Both Raw Blackberries as well as Frozen Boysenberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries have 2.2 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Frozen Boysenberries.
• Both Blackberries and Frozen Boysenberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Frozen Boysenberries provide inadequate amounts of Omega 6