Comparing Nutrients in 7 ounces Frozen Boysenberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Boysenberries	Navel Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	19% 13.7g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	12% 0.16mg	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	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	6.84% 6.15mg	130% 117mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Navel Oranges	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Navel Oranges per 7 oz

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

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

• 7 ounces of Frozen Boysenberries have 1.8 times more Vitamin B3, 1.9 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 19.1 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Navel Oranges provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Navel Oranges:

• 7 ounces of Frozen Boysenberries have 2.1 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, 18.9 times more Manganese and 2.8 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Calcium than Frozen Boysenberries.
• Both Frozen Boysenberries and Navel Oranges contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Frozen Boysenberries as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 5.6 times more Omega 3 and 2.4 times more Fiber than Navel Oranges.
• Both Frozen Boysenberries and Navel Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Navel Oranges

What are the health benefits of Frozen Boysenberries compared to Navel Oranges?

Both frozen boysenberries and navel oranges are nutritious choices. Boysenberries are rich in antioxidants, fiber, and vitamin C, which can help support a healthy immune system and reduce inflammation. Navel oranges are also high in vitamin C and fiber, which can aid in digestion and promote skin health. Overall, both options can be part of a balanced vegan diet to provide essential nutrients and health benefits.

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

Both frozen boysenberries and navel oranges can be beneficial for weight loss due to their high fiber content and low calorie density. However, boysenberries are lower in calories and higher in fiber compared to navel oranges, making them a slightly better option for weight loss. Additionally, the antioxidants in boysenberries may help boost metabolism and aid in weight management. Incorporating a variety of fruits and vegetables into your diet, including both boysenberries and navel oranges, can support your weight loss goals.

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

Both frozen boysenberries and navel oranges can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, frozen boysenberries are also a good source of antioxidants and fiber, which can aid in recovery and overall health. Navel oranges are rich in vitamin C and potassium, which can help with muscle function and hydration. Ultimately, incorporating a variety of fruits and vegetables into your diet, including both frozen boysenberries and navel oranges, can support muscle growth and overall performance during training.

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

Producing frozen boysenberries generally has a lower environmental impact compared to navel oranges due to factors such as water usage, pesticide use, and transportation emissions. Boysenberries are typically grown in smaller quantities and require less water and pesticides compared to large-scale orange orchards. Additionally, frozen boysenberries are often processed and packaged closer to where they are grown, reducing the carbon footprint associated with transportation.