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

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Frozen Carrots	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.62% 0.13mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	7.3% 0.095mg	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	8.5% 34μg	2.5% 10μg	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	6.9% 6.2mg	2.78% 2.5mg	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	NA	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	8.22% 0.074mg	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	5.38% 0.43mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	7.43% 0.17mg	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	1.43% 10mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	2.43% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boysenberries, canned, heavy syrup have 3.4 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boysenberries, canned, heavy syrup.
• 100 grams of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Boysenberries, canned, heavy syrup as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boysenberries, canned, heavy syrup have 1.5 times more Manganese than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2 times more Calcium, 3.3 times more Phosphorus, 2.6 times more Potassium, 22.7 times more Sodium and 1.7 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Frozen Carrots contain similar levels of Copper, Iron, Magnesium and Water per 100 grams.
• 100 grams of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boysenberries, canned, heavy syrup as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boysenberries, canned, heavy syrup have 2.4 times more Energy and 2.8 times more Carbohydrate than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.3 times more Fiber than Boysenberries, canned, heavy syrup.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy
• Both Boysenberries, canned, heavy syrup as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.