Comparing Nutrients in 5 ounces Blackberries, canned, heavy syrup, solids and liquids VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	38.5% 28g	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	12.7% 4.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	4.14% 0.054mg	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	9.57% 38.3μg	12% 48μg	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	4.4% 3.97mg	9.76% 8.8mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	11% 0.099mg	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	11.5% 0.92mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	15.4% 0.35mg	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	2.83% 20mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.88% 106g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Boysenberries, canned, heavy syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries, canned, heavy syrup, solids and liquids versus 5 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Boysenberries, canned, heavy syrup:

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.3 times more Vitamin B2 than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Boysenberries, canned, heavy syrup:

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.9 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese and 1.4 times more Phosphorus than Boysenberries, canned, heavy syrup.
• Both Blackberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Phosphorus
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.3 times more Fiber and 1.3 times more Protein than Boysenberries, canned, heavy syrup.
• Both Blackberries, canned, heavy syrup, solids and liquids and Boysenberries, canned, heavy syrup offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Protein
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Omega 6 in five ounces.