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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27.5g	34% 44.3g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0% 0g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	4.96% 0.06mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	5.8% 0.075mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.4% 1.15mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.1% 151g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Wild Blueberries have 2.7 times more Vitamin B3 than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 4.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.6 times more Vitamin C than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Frozen Wild 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 Frozen Wild Blueberries vs Boysenberries, canned, heavy syrup:

• 7 ounces of Frozen Wild Blueberries have 1.3 times more Iron, 11.5 times more Manganese and 3.5 times more Zinc than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.6 times more Magnesium and 1.3 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Magnesium
• 7 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Frozen Wild Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Wild Blueberries have 1.7 times more Fiber than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.6 times more Carbohydrate than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy
• Both Frozen Wild Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Protein in seven ounces.