Comparing Nutrients in 7 ounces Blueberries VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Energy	3.9% 113kcal	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% 0.056g	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	1.03% 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	22% 28.8g	18.6% 24g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	8.55% 0.11mg	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	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	21.4% 19.2mg	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	7.54% 1.13mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 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	6.95% 0.56mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	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	2.9% 0.32mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Frozen Boysenberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries 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 vs Frozen Boysenberries:

• 7 ounces of Blueberries have 3.1 times more Vitamin C and 2.5 times more Vitamin K than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries 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 vs Frozen Boysenberries:

• 7 oz of Frozen Boysenberries contain 4.5 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries as well as Frozen Boysenberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 1.4 times more Sugars than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 2.2 times more Fiber than Raw Blueberries.
• Both Blueberries and Frozen Boysenberries offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• Both Raw Blueberries as well as Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Blueberries VS Frozen Boysenberries

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

Both blueberries and boysenberries are rich in antioxidants, vitamins, and minerals. Blueberries are known for their high levels of vitamin C, vitamin K, and fiber, which can help support a healthy immune system and digestion. Boysenberries, on the other hand, are a good source of vitamin C, vitamin K, and manganese, which can help with bone health and blood clotting. Both berries are nutritious choices, but blueberries are more commonly studied for their health benefits.

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

Both blueberries and boysenberries are nutritious options for weight loss due to their high fiber content and low calorie density. However, blueberries are slightly lower in calories compared to boysenberries, making them a slightly better choice for weight loss. Additionally, blueberries are packed with antioxidants and vitamins that can support overall health and well-being. Incorporating a variety of berries into your diet can help with weight loss by providing essential nutrients and promoting feelings of fullness.

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

Both blueberries and boysenberries are nutritious options that can support muscle growth when consumed as part of a balanced diet. Blueberries are rich in antioxidants and vitamin C, which can help reduce inflammation and support recovery after workouts. Boysenberries are a good source of fiber and vitamin C, which can also aid in muscle repair and growth. Ultimately, the key to gaining muscle while training consistently is to ensure you are consuming enough protein, carbohydrates, and healthy fats to support your workouts. Incorporating a variety of fruits, including blueberries and boysenberries, can help provide essential nutrients for muscle growth.

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

Blueberries have a lower environmental impact compared to frozen boysenberries. Blueberries require less water, pesticides, and energy to grow and harvest. Additionally, blueberries have a smaller carbon footprint due to their shorter transportation distances and lower energy requirements for processing. Choosing blueberries over frozen boysenberries can help reduce your environmental impact.