Comparing Nutrients in 100 grams Frozen Boysenberries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Boysenberries	Boiled Carrots	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	0.51% 0.087g	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	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.76% 3.45g	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	0.5% 0.36g	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	% 2.7g	g per day for Men 19-50 years
Fiber	14% 5.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	5.8% 0.87mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	6.74% 0.16mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.44% 90g	3700g per day for Men 19-50 years

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

• Frozen Boysenberries have 4.5 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 2.7 times more Vitamin B6 and 1.8 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E per 100 g.
• Both Frozen Boysenberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Boysenberries vs Boiled Carrots:

• Frozen Boysenberries have 4.7 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium and 3.5 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Potassium, 3.5 times more Selenium and 58 times more Sodium than Frozen Boysenberries.
• Both Frozen Boysenberries and Boiled and Drained Carrots have similar amounts of Calcium, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Boysenberries have 1.4 times more Energy, 50 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Frozen Boysenberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.