Comparing Nutrients in 100 grams Blackberries VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.5% 43kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	2.92% 0.038mg	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	6.25% 25μg	8.5% 34μg	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	23.3% 21mg	6.9% 6.2mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	7.78% 0.07mg	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	7.75% 0.62mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	11% 0.25mg	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	3.14% 22mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.06% 76.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boysenberries, canned, heavy syrup per 100 g

Compare the macro and micronutrient content in 100 g of Blackberries versus 100 g of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blackberries vs Boysenberries, canned, heavy syrup:

• 100 grams of Blackberries have 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Blackberries.
• 100 grams of Blackberries have insufficient amounts of Vitamin B1
• 100 grams of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blackberries vs Boysenberries, canned, heavy syrup:

• 100 grams of Blackberries have 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup contain similar levels of Water per 100 grams.
• 100 grams of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 4.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 2 times more Energy and 2.3 times more Carbohydrate than Raw Blackberries.
• 100 grams of Blackberries provide inadequate amounts of Energy
• 100 grams of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in 100 grams.