Comparing Nutrients in 7 ounces Frozen Boysenberries VS Frozen Blueberries

Macros Ratio

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

Macro Nutrients

	Frozen Boysenberries	Frozen Blueberries	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.95% 0.33g	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	19% 13.7g	23% 16.8g	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	27.7% 10.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Frozen Blueberries	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	8.76% 0.11mg	5.3% 0.064mg	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	9.5% 1.52mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	9% 0.12mg	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	31.3% 125μg	3.47% 14μg	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	6.84% 6.15mg	5.5% 4.96mg	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	11.5% 1.73mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.28% 0.065mg	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	21% 1.7mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	12.7% 0.29mg	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	7.65% 53.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Boysenberries versus 7 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Boysenberries have 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B9, 1.2 times more Vitamin C and 1.8 times more Vitamin E than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 2.1 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Frozen Blueberries provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Boysenberries as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Frozen Blueberries:

• 7 ounces of Frozen Boysenberries have 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 Boysenberries and Frozen Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Boysenberries as well as Frozen Blueberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 2 times more Fiber than Frozen Blueberries.
• While 7 oz of Frozen Blueberries contain 2.2 times more Omega 3 than Frozen Boysenberries.
• Both Frozen Boysenberries and Frozen Blueberries offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Frozen Boysenberries as well as Frozen Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.