Comparing Nutrients in 5 ounces Frozen Boysenberries VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Frozen Boysenberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	2.44% 71kcal	4.15% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	24% 31g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	38.6% 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	19.8% 7.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Sweetened Frozen Blueberries	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	6.26% 0.075mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.24% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.43% 0.084mg	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	22.3% 89.3μg	2.5% 9.92μg	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	4.9% 4.4mg	1.57% 1.4mg	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	8.22% 1.23mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.14% 0.055mg	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	15% 1.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	16% 0.37mg	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	5.47% 38.3mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	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	2.83% 0.31mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Sweetened Frozen Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Boysenberries versus 5 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Boysenberries vs Sweetened Frozen Blueberries:

• 5 ounces of Frozen Boysenberries have 2.7 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9, 3.1 times more Vitamin C and 1.7 times more Vitamin E than Sweetened Frozen Blueberries.
• While 5 oz of Sweetened Frozen Blueberries contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Sweetened Frozen Blueberries provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Boysenberries vs Sweetened Frozen Blueberries:

• 5 ounces of Frozen Boysenberries have 4.5 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 3.7 times more Zinc than Sweetened Frozen Blueberries.
• Both Frozen Boysenberries and Sweetened Frozen Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Boysenberries have 2.2 times more Omega 3 and 2.4 times more Fiber than Sweetened Frozen Blueberries.
• While 5 oz of Sweetened Frozen Blueberries contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Sugars than Frozen Boysenberries.
• 5 ounces of Frozen Boysenberries provide inadequate amounts of Energy
• 5 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in five ounces.