Nutrients in 14 ounces of Frozen Boysenberries

Boysenberries, frozen, unsweetened.

Macros Ratio

Protein Fat Carbs

88%

14 oz ▼

Macro Nutrients

Frozen Boysenberries

Energy198 kcal

6.84%

Frozen Boysenberries have 198.4465 kcal of Energy per 14 ounces, which is 6.84% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.03 g

1.06%

Frozen Boysenberries have 1.0319218 g of Fat per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Frozen Boysenberries have 0.03572037 g of Saturated Fat per 14 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.4%

Frozen Boysenberries have 0.1984465 g of Omega 3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.39 g

2.3%

Frozen Boysenberries have 0.38895514 g of Omega 6 per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Boysenberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate48.4 g

37.2%

Frozen Boysenberries have 48.3812567 g of Carbohydrate per 14 ounces, which is 37.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27.3 g

37.7%

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

Frozen Boysenberries have 27.3459277 g of Sugars per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber21 g

55.4%

Frozen Boysenberries have 21.035329 g of Fiber per 14 ounces, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.37 g

7.8%

Frozen Boysenberries have 4.365823 g of Protein per 14 ounces, which is 7.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Boysenberries

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Frozen Boysenberries have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.5%

Thiamine

Frozen Boysenberries have 0.21035329 mg of Vitamin B1 per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Frozen Boysenberries have 0.14685041 mg of Vitamin B2 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.04 mg

19%

Niacin, nicotinic acid, niacinamide

Frozen Boysenberries have 3.04416931 mg of Vitamin B3 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg

20%

Pantothenic acid

Frozen Boysenberries have 0.9922325 mg of Vitamin B5 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

17%

Pyridoxine

Frozen Boysenberries have 0.22226008 mg of Vitamin B6 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9250 μg

62.5%

Folates and Folic Acid

Frozen Boysenberries have 250.04259 μg of Vitamin B9 per 14 ounces, which is 62.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Boysenberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12.3 mg

13.7%

Ascorbic acid

Frozen Boysenberries have 12.303683 mg of Vitamin C per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Boysenberries have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.45 mg

23%

Tocopherols and Tocotrienols

Frozen Boysenberries have 3.4529691 mg of Vitamin E per 14 ounces, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K31 μg

25.8%

Phytomenadione or phylloquinone

Frozen Boysenberries have 30.957654 μg of Vitamin K per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Boysenberries

Calcium107 mg

10.7%

Frozen Boysenberries have 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.3%

Frozen Boysenberries have 0.3175144 mg of Copper per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron3.37 mg

42%

Frozen Boysenberries have 3.3735905 mg of Iron per 14 ounces, which is 42% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Frozen Boysenberries have 63.50288 mg of Magnesium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.17 mg

94%

Frozen Boysenberries have 2.17100471 mg of Manganese per 14 ounces, which is 94% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus107 mg

15.3%

Frozen Boysenberries have 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium552 mg

16.2%

Frozen Boysenberries have 551.68127 mg of Potassium per 14 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Frozen Boysenberries have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Frozen Boysenberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.87 mg

7.94%

Frozen Boysenberries have 0.8731646 mg of Zinc per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water341 g

9.2%

Frozen Boysenberries have 340.931087 g of Water per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Frozen Boysenberries:

14 ounces of Frozen Boysenberries is an excellent source of Vitamin B9, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Frozen Boysenberries:

14 ounces of Frozen Boysenberries has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Frozen Boysenberries:

14 ounces of Frozen Boysenberries is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 3 and Protein.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Frozen Boysenberries with:

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Food Info

Nutrients in 14 ounces of Frozen Boysenberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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