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

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Carissa	3%	17%	80%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Carissa	Recommended Dietary Allowance
Energy	6.02% 175kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	NA	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	21% 27g	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	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Carissa	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	NA	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	17% 67.5μg	NA	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	13.7% 12.3mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Boysenberries, canned, heavy syrup	Carissa	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	46.3% 0.42mg	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	10.7% 0.85mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	NA	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	2.83% 20mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	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	3.43% 0.38mg	NA	11mg per day for Men 19-50 years
Water	4.1% 151g	4.5% 167g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boysenberries, canned, heavy syrup versus 7 oz of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boysenberries, canned, heavy syrup vs Carissa:

• 7 oz of Raw Carissa contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.1 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup as well as Raw Carissa have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boysenberries, canned, heavy syrup vs Carissa:

• 7 oz of Raw Carissa contain 3 times more Copper, 3 times more Iron, 1.5 times more Magnesium and 2.9 times more Potassium than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Carissa contain similar levels of Water per seven ounces.
• Both Boysenberries, canned, heavy syrup as well as Raw Carissa lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boysenberries, canned, heavy syrup have 1.4 times more Energy and 1.6 times more Carbohydrate than Carissa.
• Both Boysenberries, canned, heavy syrup as well as Raw Carissa provide inadequate amounts of Protein in seven ounces.