Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	22.8% 661kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	34% 44.3g	130g per day for Men 19-50 years
Sugars	184% 133g	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	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.8% 0.075mg	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	5.46% 22μg	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	42.6% 38.3mg	13.7% 12.3mg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	15.4% 0.14mg	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	17% 1.35mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	21.6% 0.5mg	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	10.2% 71.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boysenberries, canned, heavy syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Boysenberries, canned, heavy syrup:

• 7 ounces of Cherries, tart, dried, sweetened have 70.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.1 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 3.1 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Boysenberries, canned, heavy syrup:

• 7 ounces of Cherries, tart, dried, sweetened have 2.1 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3.6 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 4.6 times more Water than Cherries, tart, dried, sweetened .
• 7 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 3.8 times more Energy, 4 times more Omega 3, 3.6 times more Carbohydrate and 1.3 times more Protein than Boysenberries, canned, heavy syrup.
• Both Cherries, tart, dried, sweetened and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in seven ounces.