Comparing Nutrients in 5 ounces Boysenberries, canned, heavy syrup VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.9% 0.32g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	2.3% 0.03mg	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	3.54% 14μg	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	17.8% 16mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	18% 0.16mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	NA	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	5.63% 191mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.92% 108g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Canned Blackberry Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Boysenberries, canned, heavy syrup vs Canned Blackberry Juice:

• 5 ounces of Boysenberries, canned, heavy syrup have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.9 times more Vitamin B3 and 1.8 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 5 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boysenberries, canned, heavy syrup vs Canned Blackberry Juice:

• 5 oz of Canned Blackberry Juice contain 1.6 times more Copper, 1.9 times more Magnesium, 1.5 times more Potassium and 2.2 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Canned Blackberry Juice contain similar levels of Iron and Water per five ounces.
• 5 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boysenberries, canned, heavy syrup have 2.3 times more Energy, 2.9 times more Carbohydrate and 26 times more Fiber than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• 5 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Boysenberries, canned, heavy syrup as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in five ounces.