Comparing Nutrients in 7 ounces Frozen Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	18.6% 24g	18.6% 24g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	14% 5.36g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	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	5.3% 0.064mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	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	5.5% 4.96mg	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	6.35% 0.95mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	4.47% 0.36mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	3.1% 22mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	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	0.13% 2mg	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	4.64% 172g	4.6% 170g	3700g per day for Men 19-50 years

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

• Frozen Blueberries have 2.1 times more Vitamin K than Frozen Boysenberries.
• While Frozen Boysenberries contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9 and 1.8 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 7 oz.
• Both 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 Frozen Blueberries vs Frozen Boysenberries:

• Frozen Boysenberries contain 3.4 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 3.1 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Water per 7 oz.
• Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Blueberries have 2.2 times more Omega 3 and 1.2 times more Sugars than Frozen Boysenberries.
• While Frozen Boysenberries contain 2 times more Fiber and 2.6 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.