Comparing Nutrients in 500 calories Frozen BlueberriesVS Frozen Boysenberries

Weight per 500 calories

Frozen Blueberries

980g

Frozen Boysenberries

1000g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Blueberries or Frozen Boysenberries?

Macros Ratio

Protein Fat Carbs

Frozen Blueberries

10%

87%

Frozen Boysenberries

88%

500 kcal ▼

Macro Nutrients

Frozen Blueberriesvs Frozen Boysenberries

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.47%6.27g

Fat

2.7%2.6g

6.27 gvs2.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.62%0.52g

Saturated Fat

0.28%0.09g

0.52 gvs0.09 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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68.6%1.1g

Omega 3

31.3%0.5g

1.1 gvs0.5 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.63%1.64g

Omega 6

5.76%0.98g

1.64 gvs0.98 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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92%119g

Carbohydrate

94%122g

119 gvs122 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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114%83g

Sugars

95%69g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

83 gvs69 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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69.7%26.5g

Fiber

139%53g

26.5 gvs53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.35%4.1g

Protein

19.6%11g

4.1 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Blueberriesvs Frozen Boysenberries

2.18%19.6μg

Vitamin A

3.33%30μg

RAE, retinol activity equivalents

19.6 μgvs30 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg

Vitamin B1

44%0.53mg

Thiamine

0.31 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B2

28.5%0.37mg

Riboflavin

0.36 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32%5.1mg

Vitamin B3

48%7.67mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs7.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.5%1.23mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.23 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg

Vitamin B6

43%0.56mg

Pyridoxine

0.58 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68.6μg

Vitamin B9

158%630μg

Folates and Folic Acid

68.6 μgvs630 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27.2%24.5mg

Vitamin C

34.4%31mg

Ascorbic acid

24.5 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.4%4.7mg

Vitamin E

58%8.7mg

Tocopherols and Tocotrienols

4.7 mgvs8.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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134%161μg

Vitamin K

65%78μg

Phytomenadione or phylloquinone

161 μgvs78 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Blueberriesvs Frozen Boysenberries

7.84%78.4mg

Calcium

27%270mg

78.4 mgvs270 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.32mg

Copper

89%0.8mg

0.32 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.76mg

Iron

106%8.5mg

1.76 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.7%49mg

Magnesium

38%160mg

49 mgvs160 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg

Manganese

238%5.47mg

1.44 mgvs5.47 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.4%108mg

Phosphorus

38.6%270mg

108 mgvs270 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%529mg

Potassium

41%1390mg

529 mgvs1390 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.98μg

Selenium

3.64%2μg

0.98 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.65%9.8mg

Sodium

0.67%10mg

9.8 mgvs10 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.24%0.69mg

Zinc

20%2.2mg

0.69 mgvs2.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23%849g

Water

23.2%859g

849 gvs859 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Blueberries vs Frozen Boysenberries:

Frozen Blueberries have 2.1 times more Vitamin K than Frozen Boysenberries.
While Frozen Boysenberries contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 9.2 times more Vitamin B9, 1.3 times more Vitamin C and 1.8 times more Vitamin E than Frozen Blueberries.
Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Blueberries vs Frozen Boysenberries:

Frozen Boysenberries contain 3.4 times more Calcium, 2.5 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 3.2 times more Zinc than Frozen Blueberries.
Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Water per 500 kcal.
Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Blueberries have 2.4 times more Fat, 2.2 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Sugars than Frozen Boysenberries.
While Frozen Boysenberries contain 2 times more Fiber and 2.7 times more Protein than Frozen Blueberries.
Both Frozen Blueberries and Frozen Boysenberries have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Blueberries as well as Frozen Boysenberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen BlueberriesVS Sweetened Frozen BlueberriesFrozen BoysenberriesVS Sweetened Frozen BlueberriesFrozen BlueberriesVS BreadfruitFrozen BoysenberriesVS Breadfruit

Compare Foods

Comparing Nutrients in 500 calories Frozen BlueberriesVS Frozen Boysenberries

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Blueberries or Frozen Boysenberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: