Comparing Nutrients in 14 ounces Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	12% 349kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	32% 41.5g	130g per day for Men 19-50 years
Sugars	96% 69.3g	38.3% 27.7g	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	46% 33.5g	15.3% 11g	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	% 34.2g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.04g	g per day for Men 19-50 years
Fiber	27% 10.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14.3% 0.19mg	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	2% 7.94μg	NA	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	2.2% 2mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.5% 5.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	NA	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	21.3% 1.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	10% 0.23mg	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	6.8% 47.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.12% 301g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Blueberries, canned, light syrup, drained versus 14 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 14 ounces of Blueberries, canned, light syrup, drained have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 14 ounces of Blueberries, canned, light syrup, drained have 7.5 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 14 oz of Cherries, sour, canned, water pack, drained contain 1.5 times more Iron, 1.3 times more Phosphorus and 2.1 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained contain similar levels of Water per 14 ounces.
• 14 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blueberries, canned, light syrup, drained have 2.1 times more Energy, 2.2 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fructose and 2.2 times more Fiber than Cherries, sour, canned, water pack, drained.
• 14 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in 14 ounces.