Comparing Nutrients in 100 calories Frozen Blueberries VS Cherries, tart, dried, sweetened

Weight per 100 calories

• Frozen Blueberries: 196g
• Cherries, tart, dried, sweetened: 30g

Cherries, tart, dried, sweetened have 6.5 times more energy per unit of mass than Frozen Blueberries, which is high in comparison to other foods. Frozen Blueberries having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Blueberries or Cherries, tart, dried, sweetened ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	1.73% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18.6% 24g	130g per day for Men 19-50 years
Sugars	23% 16.6g	28% 20g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	1.98% 0.75g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.44% 3.92μg	4.7% 42.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.23% 0.063mg	1.45% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.37% 1mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	2.33% 0.03mg	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	3.43% 13.7μg	0.83% 3.3μg	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	5.45% 4.9mg	6.44% 5.8mg	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	6.27% 0.94mg	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	1.28% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	7.2% 0.065mg	7.64% 0.069mg	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	4.4% 0.35mg	2.55% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.33% 9.8mg	1.57% 6.6mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	NA	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	3.1% 21.6mg	1.54% 11mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.96mg	0.26% 3.9mg	1500mg per day for Men 19-50 years
Zinc	1.25% 0.14mg	0.68% 0.075mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.13% 5g	3700g per day for Men 19-50 years

Frozen Blueberries VS Cherries, Tart, Dried, Sweetened Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Blueberries or Cherries, tart, dried, sweetened ?

Lets compare vitamin content per 100 calories of Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 100 calories of Frozen Blueberries have 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9, 18.4 times more Vitamin E and 21 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 100 kcal of Cherries, tart, dried, sweetened contain 10.8 times more Vitamin A than Frozen Blueberries.
• Both Frozen Blueberries and Cherries, tart, dried, sweetened provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Frozen Blueberries have insufficient amounts of Vitamin A
• 100 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 100 calories of Frozen Blueberries have 1.7 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus and 34.1 times more Water than Cherries, tart, dried, sweetened .
• Both Frozen Blueberries and Cherries, tart, dried, sweetened contain similar levels of Copper and Potassium per 100 calories.
• 100 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Magnesium and Phosphorus
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Blueberries have 7.9 times more Omega 3 and 7.1 times more Fiber than Cherries, tart, dried, sweetened .
• Both Frozen Blueberries and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 and Protein in 100 calories.