Comparing Nutrients in 7 ounces Sweetened Frozen Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	5.8% 169kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	33.5% 43.6g	18.6% 24g	130g per day for Men 19-50 years
Sugars	54% 39g	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	11.5% 4.37g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	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	3.3% 0.04mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	3.47% 14μg	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	2.2% 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	6.88% 1.03mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	9.67% 0.77mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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% 14mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.6% 170g	3700g per day for Men 19-50 years

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

• Sweetened Frozen Blueberries have 1.4 times more Vitamin B2 and 2.3 times more Vitamin K than Frozen Boysenberries.
• While Frozen Boysenberries contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9, 3.1 times more Vitamin C and 1.7 times more Vitamin E than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B6 per 7 oz.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Frozen Blueberries vs Frozen Boysenberries:

• Frozen Boysenberries contain 4.5 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 3.7 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Frozen Boysenberries have similar amounts of Water per 7 oz.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Frozen Blueberries have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Sugars than Frozen Boysenberries.
• While Frozen Boysenberries contain 2.2 times more Omega 3, 2.4 times more Fiber and 2.8 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.