Comparing Nutrients in 100 grams Frozen Boysenberries VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Carissa	3%	17%	80%

Macro Nutrients

	Frozen Boysenberries	Carissa	Recommended Dietary Allowance
Energy	1.72% 50kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.38% 12g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	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	14% 5.3g	NA	38g per day for Men 19-50 years
Protein	1.96% 1.1g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Carissa	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	4.4% 0.053mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	NA	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	15.8% 63μg	NA	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	3.44% 3.1mg	42.2% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Carissa	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	23.3% 0.21mg	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	10.6% 0.85mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	NA	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	3.86% 27mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	NA	11mg per day for Men 19-50 years
Water	2.32% 86g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Carissa per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Boysenberries vs Carissa:

• 100 grams of Frozen Boysenberries have 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Carissa.
• While 100 g of Raw Carissa contain 1.6 times more Vitamin B2 and 12.3 times more Vitamin C than Frozen Boysenberries.
• 100 grams of Carissa have insufficient amounts of Vitamin B3
• Both Frozen Boysenberries as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Boysenberries vs Carissa:

• 100 grams of Frozen Boysenberries have 2.5 times more Calcium and 3.9 times more Phosphorus than Carissa.
• While 100 g of Raw Carissa contain 2.6 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Frozen Boysenberries.
• Both Frozen Boysenberries and Carissa contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• Both Frozen Boysenberries and Raw Carissa have similar amounts of macro-nutrients per 100 g
• Both Frozen Boysenberries and Carissa offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen Boysenberries provide inadequate amounts of Energy
• Both Frozen Boysenberries as well as Raw Carissa provide inadequate amounts of Protein in 100 grams.