Comparing Nutrients in 100 grams Frozen Boysenberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.72% 50kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	0.44% 0.074g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	14% 5.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	12.4% 0.11mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	2.57% 0.059mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Stewed Canned Tomatoes per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Boysenberries vs Stewed Canned Tomatoes:

• 100 grams of Frozen Boysenberries have 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 12.6 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Boysenberries vs Stewed Canned Tomatoes:

• 100 grams of Frozen Boysenberries have 1.3 times more Magnesium, 9.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.5 times more Potassium and 221 times more Sodium than Frozen Boysenberries.
• Both Frozen Boysenberries and Stewed Canned Tomatoes contain similar levels of Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Boysenberries have 16.7 times more Omega 3, 2 times more Carbohydrate, 2 times more Sugars and 5.3 times more Fiber than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.