Comparing Nutrients in 7 ounces Frozen Boysenberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Boysenberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	27.7% 10.5g	NA	38g per day for Men 19-50 years
Protein	3.9% 2.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Dried Beechnuts per 7 oz

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

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

• 7 oz of Dried Beechnuts contain 5.7 times more Vitamin B1, 10 times more Vitamin B2, 3.7 times more Vitamin B5, 12.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 5 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Frozen Boysenberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Dried Beechnuts:

• 7 ounces of Frozen Boysenberries have 27 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.4 times more Copper, 2.9 times more Iron, 2.5 times more Manganese, 7.3 times more Potassium, 38 times more Sodium and 1.6 times more Zinc than Frozen Boysenberries.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 11.5 times more Energy, 192.3 times more Fat, 635.4 times more Saturated Fat, 34 times more Omega 3, 187.7 times more Omega 6, 2.7 times more Carbohydrate and 5.6 times more Protein than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Frozen Boysenberries VS Dried Beechnuts

What are the health benefits of Frozen Boysenberries compared to Dried Beechnuts?

Frozen boysenberries are a great source of antioxidants, vitamins, and fiber which can help support a healthy immune system, improve digestion, and reduce inflammation. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like magnesium and zinc. Both can be part of a balanced vegan diet, but boysenberries may offer more diverse nutrients due to their antioxidant content.

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

Both frozen boysenberries and dried beech nuts 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 dried beech nuts, making them a more suitable option for weight loss. The fiber in boysenberries can help you feel full and satisfied, which may aid in reducing overall calorie intake and promoting weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen boysenberries are a good source of antioxidants and vitamins, but they are not high in protein. Dried beech nuts are also not a significant source of protein. To support muscle growth, consider including protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Producing frozen boysenberries generally has a lower environmental impact compared to dried beechnuts. Frozen boysenberries require less processing and energy compared to drying beechnuts, which involves dehydration. Additionally, boysenberries are typically grown in more sustainable farming practices compared to beechnuts, which may require more resources and have a higher carbon footprint.