Comparing Nutrients in 14 ounces Blueberries, wild, canned, heavy syrup, drained VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	14.6% 425kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	128% 167g	130g per day for Men 19-50 years
Sugars	106% 76.5g	212% 154g	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	49.4% 35.8g	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	% 40g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	1.53% 0.02mg	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	7.94% 31.8μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	NA	63% 0.57mg	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	109% 8.73mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	2.07% 0.048mg	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	7.94% 55.6mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.58% 280g	6.14% 227g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Canned Maraschino Cherries per 14 oz

Compare the macro and micronutrient content in 14 oz of Blueberries, wild, canned, heavy syrup, drained versus 14 oz of Canned Maraschino Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blueberries, wild, canned, heavy syrup, drained vs Canned Maraschino Cherries:

• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have more Vitamin B1, more Vitamin B2, 117.3 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin B9 and 9.9 times more Vitamin K than Canned Maraschino Cherries.
• 14 ounces of Canned Maraschino Cherries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Blueberries, wild, canned, heavy syrup, drained as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin B5 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blueberries, wild, canned, heavy syrup, drained vs Canned Maraschino Cherries:

• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have 5.1 times more Iron, 191.7 times more Manganese and 4.7 times more Phosphorus than Canned Maraschino Cherries.
• While 14 oz of Drained Canned Maraschino Cherries contain 2.8 times more Calcium and 2.2 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc
• 14 ounces of Canned Maraschino Cherries lack sufficient amounts of Manganese and Phosphorus
• Both Blueberries, wild, canned, heavy syrup, drained as well as Drained Canned Maraschino Cherries lack sufficient amounts of Magnesium and Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Fiber than Canned Maraschino Cherries.
• While 14 oz of Drained Canned Maraschino Cherries contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Drained Canned Maraschino Cherries provide inadequate amounts of Protein in 14 ounces.