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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 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 Boysenberries, canned, heavy syrup and Blackberries, canned, heavy syrup, solids and liquids 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 Boysenberries, canned, heavy syrup as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

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