Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Boysenberries	Recommended Dietary Allowance
Energy	22.8% 661kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	18.6% 24g	130g per day for Men 19-50 years
Sugars	184% 133g	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	13% 4.96g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	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	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	6.84% 6.15mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	17% 1.35mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	10.2% 71.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Boysenberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Frozen Boysenberries:

• 7 ounces of Cherries, tart, dried, sweetened have 47 times more Vitamin A, 2.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 5.7 times more Vitamin B9, 5.1 times more Vitamin E and 1.5 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Boysenberries provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• 7 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Cherries, tart, dried, sweetened as well as Frozen Boysenberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Frozen Boysenberries:

• 7 ounces of Cherries, tart, dried, sweetened have 1.4 times more Calcium, 2.9 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.7 times more Potassium than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Boysenberries contain similar levels of Iron per seven ounces.
• Both Cherries, tart, dried, sweetened as well as Frozen Boysenberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 6.7 times more Energy, 1.8 times more Omega 3, 6.6 times more Carbohydrate and 9.7 times more Sugars than Frozen Boysenberries.
• While 7 oz of Frozen Boysenberries contain 2.1 times more Fiber than Cherries, tart, dried, sweetened .
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• Both Cherries, tart, dried, sweetened as well as Frozen Boysenberries provide inadequate amounts of Omega 6 in seven ounces.