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

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Energy	4.5% 130kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.82% 0.14g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	38.5% 28g	13.5% 9.77g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	6.1% 0.079mg	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	22.3% 89.3μg	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	4.9% 4.4mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12.6% 0.11mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	33.7% 0.78mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	2.88% 106g	3.3% 122g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Blackberries, canned, heavy syrup, solids and liquids versus 5 oz of Frozen Boysenberries 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 Frozen Boysenberries:

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.7 times more Vitamin K than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 2 times more Vitamin B1, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Boysenberries provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per five ounces.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.7 times more Copper and 1.3 times more Manganese than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 1.3 times more Calcium, 1.3 times more Iron, 1.9 times more Phosphorus and 1.4 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Boysenberries contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Boysenberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.9 times more Sugars than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 1.9 times more Omega 3 and 1.6 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• 5 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Boysenberries provide inadequate amounts of Omega 6 in five ounces.