Comparing Nutrients in 7 ounces Frozen Boysenberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Boysenberries	Potato Skin	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.24% 0.02g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Boysenberries have 2.5 times more Vitamin B1 and 3.7 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.7 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Boysenberries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Potato Skin:

• 7 oz of Raw Potato Skin contain 5.3 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 1.6 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin contain similar levels of Calcium, Manganese and Water per seven ounces.
• Both Frozen Boysenberries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 5 times more Omega 3 and 2.1 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Protein than Frozen Boysenberries.
• Both Frozen Boysenberries and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Potato Skin

What are the health benefits of Frozen Boysenberries compared to Potato Skin?

Frozen boysenberries are a great source of antioxidants, vitamins, and fiber which can help support a healthy immune system, improve digestion, and reduce inflammation. On the other hand, potato skins are high in fiber, potassium, and vitamin C, which can help support heart health, digestion, and immune function. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

You can lose weight easier by choosing frozen boysenberries over potato skins. Boysenberries are low in calories and high in fiber, making them a great choice for weight loss. Potato skins, on the other hand, are higher in calories and lower in fiber, which may not be as conducive to weight loss. Remember to focus on a balanced diet and regular physical activity for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both frozen boysenberries and potato skins can be part of a balanced diet, but for muscle gain, it is recommended to prioritize sources of high-quality protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, including a variety of fruits and vegetables can help provide antioxidants and micronutrients to support overall health and muscle recovery.

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

Producing frozen boysenberries generally has a lower environmental impact compared to potato skins. Berries typically require less water, land, and energy to grow compared to potatoes. Additionally, berries are often grown using fewer pesticides and fertilizers. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of a food product.