Comparing Nutrients in 7 ounces Blackberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	34% 44.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	NA	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	5.8% 0.075mg	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	12.4% 49.6μg	17% 67.5μg	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	46.3% 41.7mg	13.7% 12.3mg	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	15.5% 2.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	15.4% 0.14mg	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	15.4% 1.23mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	21.6% 0.5mg	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	6.24% 43.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boysenberries, canned, heavy syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries versus 7 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries vs Boysenberries, canned, heavy syrup:

• 7 ounces of Blackberries have 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Blackberries.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Boysenberries, canned, heavy syrup:

• 7 ounces of Blackberries have 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup contain similar levels of Water per seven ounces.
• 7 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 4.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 2 times more Energy and 2.3 times more Carbohydrate than Raw Blackberries.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in seven ounces.