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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.97% 57kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	NA	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.7% 14g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	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	5.1% 3.7g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	0% 0g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	2.5% 0.03mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	NA	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	1.9% 1.7mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	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	7.25% 0.58mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	1.86% 13mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.06% 76.3g	3700g per day for Men 19-50 years

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

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

• 100 grams of Frozen Wild Blueberries have 2.7 times more Vitamin B3 than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 4.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.6 times more Vitamin C than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• 100 grams of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Frozen Wild 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 Frozen Wild Blueberries vs Boysenberries, canned, heavy syrup:

• 100 grams of Frozen Wild Blueberries have 1.3 times more Iron, 11.5 times more Manganese and 3.5 times more Zinc than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.6 times more Magnesium and 1.3 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boysenberries, canned, heavy syrup contain similar levels of Water per 100 grams.
• 100 grams of Frozen Wild Blueberries lack sufficient amounts of Magnesium
• 100 grams of Boysenberries, canned, heavy syrup lack sufficient amounts of Zinc
• Both Frozen Wild Blueberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Phosphorus in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Wild Blueberries have 1.7 times more Fiber than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.5 times more Energy and 1.6 times more Carbohydrate than Frozen Wild Blueberries.
• 100 grams of Frozen Wild Blueberries provide inadequate amounts of Energy
• Both Frozen Wild Blueberries as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Protein in 100 grams.