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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.97% 57kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	11% 14.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	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	10.8% 9.7mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	3.5% 0.28mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	1.7% 12mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	1.45% 0.16mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.06% 76.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 100 grams of Blueberries have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 5.7 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• 100 grams of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Blueberries 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 Blueberries vs Boysenberries, canned, heavy syrup:

• 100 grams of Blueberries have 1.3 times more Manganese than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.5 times more Iron and 1.8 times more Magnesium than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Blueberries lack sufficient amounts of Magnesium
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blueberries have 2.5 times more Omega 3 than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Blueberries.
• Both Blueberries and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per 100 grams.
• 100 grams of Blueberries provide inadequate amounts of Energy
• 100 grams of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 and Protein in 100 grams.