Comparing Nutrients in 5 ounces Frozen Boysenberries VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	2.44% 71kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.38% 0.065g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	16.6% 12g	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	6.86% 4.98g	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	% 5.93g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.8% 0.062mg	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	2.83% 11.3μg	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	4.9% 4.4mg	15.7% 14mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.4% 0.15mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	6.9% 0.16mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Red Sour Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Boysenberries vs Red Sour Cherries:

• 5 ounces of Frozen Boysenberries have 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9, 12.4 times more Vitamin E and 3.7 times more Vitamin K than Red Sour Cherries.
• While 5 oz of Raw Red Sour Cherries contain 21.3 times more Vitamin A and 3.2 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• 5 ounces of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Boysenberries vs Red Sour Cherries:

• 5 ounces of Frozen Boysenberries have 1.7 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Zinc than Red Sour Cherries.
• While 5 oz of Raw Red Sour Cherries contain 1.3 times more Copper than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Frozen Boysenberries as well as Raw Red Sour Cherries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Boysenberries have 3.3 times more Fiber than Red Sour Cherries.
• Both Frozen Boysenberries and Red Sour Cherries offer comparable quantities of Omega 3, Carbohydrate and Sugars per five ounces.
• Both Frozen Boysenberries as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.