Comparing Nutrients in 7 ounces Blueberries, canned, heavy syrup, solids and liquids VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	33.7% 43.8g	18.6% 24g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	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	8.36% 3.18g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	0.99% 3.97μg	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	2.43% 2.2mg	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	5.03% 0.75mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	8.2% 0.65mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	2.83% 20mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Frozen Boysenberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, heavy syrup, solids and liquids 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 Blueberries, canned, heavy syrup, solids and liquids vs Frozen Boysenberries:

• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.4 times more Vitamin B2 than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 31.5 times more Vitamin B9, 2.8 times more Vitamin C and 2.3 times more Vitamin E than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Boysenberries provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids 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 Blueberries, canned, heavy syrup, solids and liquids vs Frozen Boysenberries:

• 7 oz of Frozen Boysenberries contain 5.4 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium and 3.1 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Boysenberries contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Boysenberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.8 times more Energy, 1.8 times more Carbohydrate and 3 times more Sugars than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 3.3 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Boysenberries offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Boysenberries provide inadequate amounts of Omega 6 and Protein in seven ounces.