Comparing Nutrients in 14 ounces Frozen Blackberries VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	8.76% 254kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	246% 319g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	368% 267g	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	52.2% 20g	26% 9.92g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	62% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	31% 0.4mg	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	33.7% 135μg	11% 43.7μg	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	13.7% 12.3mg	85% 76.6mg	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	31% 4.64mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	11.5% 115mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	101% 0.91mg	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	39.7% 3.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	17% 119mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.8% 326g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cherries, tart, dried, sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Blackberries versus 14 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 14 ounces of Frozen Blackberries have 1.4 times more Vitamin B3, 3.1 times more Vitamin B9, 6.9 times more Vitamin E and 3.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 23.5 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• 14 ounces of Frozen Blackberries have insufficient amounts of Vitamin A
• 14 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 14 ounces of Frozen Blackberries have 5 times more Water than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 14 ounces.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Blackberries have 2 times more Fiber than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Protein per 14 ounces.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in 14 ounces.