Comparing Nutrients in 100 grams Frozen Boysenberries VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	0.27% 0.046g	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	9.37% 12g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	11.7% 8.5g	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	4.84% 3.5g	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	% 4.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	14% 5.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	3.4% 0.044mg	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	2% 8μg	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	11% 10mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	11.6% 0.1mg	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	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	4.87% 0.11mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	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	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Red Sour Cherries per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Boysenberries vs Red Sour Cherries:

• 100 grams of Frozen Boysenberries have 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9, 12.4 times more Vitamin E and 3.7 times more Vitamin K than Red Sour Cherries.
• While 100 g of Raw Red Sour Cherries contain 21.3 times more Vitamin A and 3.2 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Frozen Boysenberries have insufficient amounts of Vitamin A
• 100 grams of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Boysenberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Boysenberries vs Red Sour Cherries:

• 100 grams of Frozen Boysenberries have 1.7 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Zinc than Red Sour Cherries.
• While 100 g of Raw Red Sour Cherries contain 1.3 times more Copper than Frozen Boysenberries.
• Both Frozen Boysenberries and Red Sour Cherries contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Frozen Boysenberries as well as Raw Red Sour Cherries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Boysenberries have 3.3 times more Fiber than Red Sour Cherries.
• Both Frozen Boysenberries and Red Sour Cherries offer comparable quantities of Omega 3, Carbohydrate and Sugars per 100 grams.
• Both Frozen Boysenberries as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.