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

Macros Ratio

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

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Energy	45.6% 1322kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	37% 48.3g	130g per day for Men 19-50 years
Sugars	368% 267g	46.3% 33.5g	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	26% 9.92g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	62% 560μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18% 0.23mg	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	11% 43.7μg	6.95% 27.8μg	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	85% 76.6mg	11% 9.92mg	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	4.5% 0.67mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Calcium	15% 151mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	14.6% 0.13mg	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	33.7% 2.7mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	20.4% 143mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.3% 344g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cherries, tart, dried, sweetened have 70.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Blueberries.
• While 14 oz of Frozen Blueberries contain 2.8 times more Vitamin E and 3.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• 14 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• 14 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cherries, tart, dried, sweetened have 4.8 times more Calcium, 6.9 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 3.3 times more Phosphorus, 7 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• While 14 oz of Frozen Blueberries contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• 14 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cherries, tart, dried, sweetened have 6.5 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 3 times more Protein than Frozen Blueberries.
• Both Cherries, tart, dried, sweetened and Frozen Blueberries offer comparable quantities of Omega 3 and Fiber per 14 ounces.
• 14 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries provide inadequate amounts of Omega 6 in 14 ounces.