Comparing Nutrients in 500 calories Sweetened Frozen Blueberries VS Frozen Boysenberries

Weight per 500 calories

• Sweetened Frozen Blueberries: 588g
• Frozen Boysenberries: 1000g

Sweetened Frozen Blueberries have 1.7 times more energy per 100g than Frozen Boysenberries. It has average energy density when compared to other foods. Frozen Boysenberries having low energy density.

Which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Frozen Boysenberries?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	99% 129g	94% 122g	130g per day for Men 19-50 years
Sugars	160% 116g	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	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	34% 13g	139% 53g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 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	10.3% 41μg	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	6.54% 5.9mg	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	20.4% 3.06mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.8% 104μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	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	28.7% 2.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	5.9% 41mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	12.3% 455g	23.2% 859g	3700g per day for Men 19-50 years

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

• Sweetened Frozen Blueberries have 1.3 times more Vitamin K than Frozen Boysenberries.
• While Frozen Boysenberries contain 4.5 times more Vitamin B1, 5.2 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 15.3 times more Vitamin B9, 5.3 times more Vitamin C and 2.8 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B2 per 500 kcal.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Frozen Boysenberries:

• Frozen Boysenberries contain 7.7 times more Calcium, 3.5 times more Copper, 3.7 times more Iron, 13.6 times more Magnesium, 3.5 times more Manganese, 6.6 times more Phosphorus, 3.9 times more Potassium, 6.2 times more Zinc and 1.9 times more Water than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Frozen Blueberries have 1.7 times more Sugars than Frozen Boysenberries.
• While Frozen Boysenberries contain 3.7 times more Omega 3, 4.9 times more Omega 6, 4.1 times more Fiber and 4.7 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.