Comparing Nutrients in 7 ounces Blackberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.14% 0.19g	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	18.6% 24g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	19% 13.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	8.55% 0.11mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	17.6% 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	15.4% 1.23mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	47% 1.1mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Frozen Boysenberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Blackberries vs Frozen Boysenberries:

• 7 ounces of Blackberries have 6.8 times more Vitamin C, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Blackberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Frozen Boysenberries:

• 7 ounces of Blackberries have 2.1 times more Copper, 1.3 times more Magnesium and 2.4 times more Zinc than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.4 times more Iron than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Blackberries as well as Frozen Boysenberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 1.9 times more Omega 3 and 1.3 times more Protein than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Blackberries.
• Both Blackberries and Frozen Boysenberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Raw Blackberries as well as Frozen Boysenberries provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Frozen Boysenberries

What are the health benefits of Blackberries compared to Frozen Boysenberries?

Both blackberries and boysenberries are rich in antioxidants, fiber, and vitamins. Blackberries are slightly higher in vitamin C and vitamin K compared to boysenberries. However, frozen boysenberries may retain more nutrients due to being frozen at peak ripeness. Both berries offer health benefits such as supporting immune function, promoting gut health, and reducing inflammation. It's recommended to include a variety of berries in your diet for optimal health benefits.

Can I lose weight easier by eating more Blackberries or Frozen Boysenberries?

Both blackberries and boysenberries are low in calories and high in fiber, making them great options for weight loss. However, blackberries are slightly lower in calories compared to boysenberries. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these berries into a balanced diet and maintaining portion control will help you achieve your weight loss goals.

Should I eat more Blackberries or more Frozen Boysenberries to gain more muscles while training consistently?

Both blackberries and boysenberries are nutritious options that can support muscle growth when consumed as part of a balanced diet. However, blackberries are slightly higher in vitamin C and fiber, while boysenberries are higher in vitamin K and manganese. Ultimately, the key to gaining muscle while training consistently is to focus on consuming an adequate amount of protein, healthy fats, and carbohydrates, along with a variety of fruits and vegetables. Incorporating both blackberries and boysenberries into your diet can provide a range of nutrients that support overall health and muscle development.

What is the environmental impact of producing Blackberries compared to Frozen Boysenberries?

Both blackberries and boysenberries have a relatively low environmental impact compared to animal products. However, frozen boysenberries may have a slightly higher impact due to the energy required for freezing and transportation. Choosing locally grown and organic options can help reduce the environmental footprint of both fruits.