Comparing Nutrients in 5 ounces Blackberries VS 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	2.1% 61kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	10.5% 13.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Blackberries	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	2.36% 0.028mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	8.86% 35.4μg	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	33% 29.8mg	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	11% 1.66mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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% 0.88mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	4.45% 31mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Frozen Boysenberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries 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 vs Frozen Boysenberries:

• 5 ounces of Blackberries have 6.8 times more Vitamin C, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Blackberries 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 vs Frozen Boysenberries:

• 5 ounces of Blackberries have 2.1 times more Copper, 1.3 times more Magnesium and 2.4 times more Zinc than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 1.4 times more Iron than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per five ounces.
• Both Raw Blackberries as well as Frozen Boysenberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 1.9 times more Omega 3 and 1.3 times more Protein than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Frozen Boysenberries provide inadequate amounts of Energy and Omega 6 in five ounces.