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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	45.6% 1322kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	42.3% 55g	130g per day for Men 19-50 years
Sugars	368% 267g	NA	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	20.3% 14.7g	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	% 13.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	62% 560μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.1% 0.079mg	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	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	85% 76.6mg	7.5% 6.75mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	15% 151mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	33.7% 2.7mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	495% 11.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.2% 341g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 47 times more Vitamin A, 1.9 times more Vitamin B1, 14.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 11.4 times more Vitamin C than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin E than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cherries, tart, dried, sweetened have 2.2 times more Calcium, 3.1 times more Magnesium, 2.8 times more Phosphorus and 5.5 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 2.7 times more Zinc and 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Wild Blueberries have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cherries, tart, dried, sweetened have 5.8 times more Energy, 5.8 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.