Comparing Nutrients in 7 ounces Carissa VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	NA	27.7% 10.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.55% 0.11mg	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	NA	31.3% 125μg	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	83.8% 75.4mg	6.84% 6.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	17.6% 0.16mg	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	32.5% 2.6mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.1mg	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	2% 14mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Frozen Boysenberries per 7 oz

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

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

• 7 ounces of Carissa have 1.6 times more Vitamin B2 and 12.3 times more Vitamin C than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Frozen Boysenberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Frozen Boysenberries:

• 7 ounces of Carissa have 2.6 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 2.5 times more Calcium and 3.9 times more Phosphorus than Raw Carissa.
• Both Carissa and Frozen Boysenberries contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carissa have 1.2 times more Energy than Frozen Boysenberries.
• Both Carissa and Frozen Boysenberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy
• Both Raw Carissa as well as Frozen Boysenberries provide inadequate amounts of Protein in seven ounces.