Comparing Nutrients in 100 calories Blackberries VS Boysenberries, canned, heavy syrup

Weight per 100 calories

• Blackberries: 233g
• Boysenberries, canned, heavy syrup: 114g

Boysenberries, canned, heavy syrup have 2 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 100 calories - Blackberries or Boysenberries, canned, heavy syrup?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.3% 0.051g	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	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	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	7.7% 5.6g	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	% 5.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	7.78% 2.95g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	2% 1.13g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	2.84% 25.6μg	0.25% 2.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	2.46% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.65% 0.06mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	3.32% 0.043mg	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	14.5% 58μg	9.66% 38.6μg	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	54.3% 49mg	7.83% 7.05mg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.4% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	6.74% 67.4mg	2.05% 20.5mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	8.84% 0.08mg	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	18% 1.44mg	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	11% 46.5mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	12.4% 0.28mg	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	7.3% 51mg	1.62% 11.4mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	0.83% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.33mg	0.23% 3.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	1.96% 0.22mg	11mg per day for Men 19-50 years
Water	5.54% 205g	2.34% 86.7g	3700g per day for Men 19-50 years

Blackberries VS Boysenberries, Canned, Heavy Syrup Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blackberries or Boysenberries, canned, heavy syrup?

Lets compare vitamin content per 100 calories of Blackberries vs Boysenberries, canned, heavy syrup:

• 100 calories of Blackberries have 11.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.9 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 100 calories of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Blackberries vs Boysenberries, canned, heavy syrup:

• 100 calories of Blackberries have 3.3 times more Calcium, 4.8 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 5.3 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Potassium, 5.7 times more Zinc and 2.4 times more Water than Boysenberries, canned, heavy syrup.
• 100 calories of Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus and Zinc
• Both Raw Blackberries as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blackberries have 8.4 times more Omega 3, 8.5 times more Omega 6, 4.2 times more Fiber and 2.9 times more Protein than Boysenberries, canned, heavy syrup.
• Both Blackberries and Boysenberries, canned, heavy syrup offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Omega 6