Comparing Nutrients in 7 ounces Frozen Boysenberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Boysenberries	Cassava	Recommended Dietary Allowance
Energy	3.42% 99kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Cassava	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Cassava	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Cassava per 7 oz

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

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

• 7 ounces of Frozen Boysenberries have 2.3 times more Vitamin B5, 2.3 times more Vitamin B9, 4.6 times more Vitamin E and 4.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 6.6 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Cassava provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Cassava:

• 7 ounces of Frozen Boysenberries have 1.7 times more Calcium, 3.1 times more Iron, 1.4 times more Manganese and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper, 1.3 times more Magnesium, 1.9 times more Potassium and 1.5 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Cassava contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Frozen Boysenberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 2.9 times more Omega 3, 4.1 times more Sugars and 2.9 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.2 times more Energy and 3.1 times more Carbohydrate than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Cassava

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

Frozen boysenberries are a great source of antioxidants, vitamins, and fiber which can help boost immunity, improve digestion, and support overall health. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates and low in protein and other essential nutrients. When comparing the health benefits, frozen boysenberries are a more nutrient-dense option compared to cassava.

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

Both frozen boysenberries and cassava can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, frozen boysenberries are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. The fiber in boysenberries can help you feel full and satisfied, which may support weight loss efforts. Remember to focus on a balanced diet with a variety of fruits, vegetables, whole grains, and plant-based proteins for optimal weight loss results.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen boysenberries and cassava are not high in protein, so it would be beneficial to include more protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, nuts, and seeds in your diet to support muscle growth.

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

The environmental impact of producing frozen boysenberries is generally higher compared to cassava due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Boysenberries require more water and pesticides for cultivation, while cassava is a hardy crop that requires less water and fewer pesticides. Additionally, the transportation of frozen boysenberries may result in higher carbon emissions compared to cassava, which is often produced locally in many regions. Overall, choosing cassava over frozen boysenberries can help reduce the environmental impact of food production.