Comparing Nutrients in 1 kilogram Frozen Blueberries VS Cherries, tart, dried, sweetened

Macros Ratio

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

Macro Nutrients

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	17.6% 510kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	619% 805g	130g per day for Men 19-50 years
Sugars	117% 84.5g	926% 672g	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	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	157% 1410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	77.7% 1mg	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	17.5% 70μg	27.5% 110μg	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	27.8% 25mg	214% 193mg	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	32% 4.8mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	8% 80mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	254% 2.3mg	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	22.5% 1.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	NA	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	15.7% 110mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Cherries, tart, dried, sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blueberries versus 1 kg of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 1 kilogram of Frozen Blueberries has 2.8 times more Vitamin E and 3.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 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.
• 1 kilogram of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 1 kilogram of Frozen Blueberries has 5.2 times more Water than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 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.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blueberries has 1.2 times more Omega 3 than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 6.5 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 3 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one kilogram.