Comparing Nutrients in 5 ounces Frozen Boysenberries VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Cherimoya	8%	7%	85%

Macro Nutrients

	Frozen Boysenberries	Cherimoya	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.23% 0.04g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	25% 18.2g	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	12.3% 8.9g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Cherimoya	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	28% 0.36mg	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	8.15% 32.6μg	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	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.22% 1.23mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Cherimoya	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.098mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	5.73% 0.13mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Cherimoya per 5 oz

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

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

• 5 ounces of Frozen Boysenberries have 2.7 times more Vitamin B9 and 3.2 times more Vitamin E than Cherimoya.
• While 5 oz of Raw Cherimoya contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Cherimoya provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cherimoya have insufficient amounts of Vitamin E
• Both Frozen Boysenberries as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Boysenberries vs Cherimoya:

• 5 ounces of Frozen Boysenberries have 2.7 times more Calcium, 3.1 times more Iron, 5.9 times more Manganese and 1.4 times more Zinc than Cherimoya.
• While 5 oz of Raw Cherimoya contain 2.1 times more Potassium than Frozen Boysenberries.
• Both Frozen Boysenberries and Cherimoya contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Boysenberries have 1.8 times more Fiber than Cherimoya.
• While 5 oz of Raw Cherimoya contain 1.5 times more Energy, 3.2 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Protein than Frozen Boysenberries.
• 5 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• Both Frozen Boysenberries as well as Raw Cherimoya provide inadequate amounts of Omega 6 in five ounces.