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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	34% 44.3g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.1% 151g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Blueberries have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 5.7 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 7 ounces of Blueberries have 1.3 times more Manganese than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Iron and 1.8 times more Magnesium than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Magnesium
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 2.5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy
• 7 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in seven ounces.