Comparing Nutrients in 5 ounces Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	15.8% 20.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	6.1% 0.079mg	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	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	15.3% 13.7mg	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	5.4% 0.81mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	2.43% 17mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	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	2.06% 0.23mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Frozen Boysenberries per 5 oz

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

• 5 ounces of Blueberries have 3.1 times more Vitamin C and 2.5 times more Vitamin K than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries 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 Blueberries vs Frozen Boysenberries:

• 5 oz of Frozen Boysenberries contain 4.5 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries contain similar levels of Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries as well as Frozen Boysenberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries have 1.4 times more Sugars than Frozen Boysenberries.
• While 5 oz of Frozen Boysenberries contain 2.2 times more Fiber than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• Both Raw Blueberries as well as Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.