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

Weight per 100 calories

• Blueberries: 175g
• Cherries, tart, dried, sweetened: 30g

Cherries, tart, dried, sweetened have 5.8 times more energy per unit of mass than Raw Blueberries, which is high in comparison to other foods. Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	1.73% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	19.6% 25.4g	18.6% 24g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	12% 8.7g	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	% 8.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	1.98% 0.75g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	4.7% 42.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	1.45% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.75% 0.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.63% 10.5μg	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	19% 17mg	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	6.67% 1mg	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.2% 34μg	1.28% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	6.14% 0.49mg	2.55% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	1.57% 6.6mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	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% 21mg	1.54% 11mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	0.32% 0.18μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.26% 3.9mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.68% 0.075mg	11mg per day for Men 19-50 years
Water	4% 148g	0.13% 5g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B6, 3.2 times more Vitamin B9, 2.9 times more Vitamin C, 19.6 times more Vitamin E and 22.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 8 times more Vitamin A than Raw Blueberries.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Blueberries have 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 3.7 times more Zinc and 29.6 times more Water than Cherries, tart, dried, sweetened .
• Both Raw Blueberries and Cherries, tart, dried, sweetened have similar amounts of Calcium and Potassium per 100 kcal.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Blueberries have 3.7 times more Omega 3, 5.6 times more Fiber and 3.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Raw Blueberries and Cherries, tart, dried, sweetened have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.