Comparing Nutrients in 5 ounces Blueberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	15.8% 20.5g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	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	15.3% 13.7mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	4.96% 0.4mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	2.43% 17mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.23% 119g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Boysenberries, canned, heavy syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 5 ounces of Blueberries have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 5.7 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blueberries have insufficient amounts of Vitamin B9
• 5 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blueberries vs Boysenberries, canned, heavy syrup:

• 5 ounces of Blueberries have 1.3 times more Manganese than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Iron and 1.8 times more Magnesium than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Magnesium
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries have 2.5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blueberries provide inadequate amounts of Energy
• 5 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in five ounces.