Comparing Nutrients in 1 kilogram Blueberries, canned, light syrup, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	30.3% 880kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 227g	162% 211g	130g per day for Men 19-50 years
Sugars	241% 175g	223% 162g	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	116% 84.3g	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	% 86.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	17% 0.22mg	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	5% 20μg	12.5% 50μg	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	5.56% 5mg	40% 36mg	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	92% 14mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	196% 1.76mg	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	53.8% 4.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	21% 0.48mg	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% 120mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.5% 757g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, light syrup, drained versus 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, light syrup, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Blueberries, canned, light syrup, drained has 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B6, 8.1 times more Vitamin E and 22.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained contains 7.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin C
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, light syrup, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.2 times more Iron and 9.2 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained contains 3.3 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 2.7 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, light syrup, drained has 2.9 times more Omega 3 than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein in one kilogram.