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

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	19.7% 570kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	619% 805g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	65.8% 25g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	157% 1410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	6% 60mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	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	14.5% 1.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.8% 842g	4.5% 166g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.4 times more Vitamin E and 3.8 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 47 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Blueberries have 5.1 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 6.3 times more Calcium, 4 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 3 times more Phosphorus, 4.9 times more Potassium and 1.6 times more Zinc than Raw Blueberries.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, tart, dried, sweetened contain 5.8 times more Energy, 1.6 times more Omega 3, 5.6 times more Carbohydrate, 6.7 times more Sugars and 1.7 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Cherries, tart, dried, sweetened have similar amounts of Fiber per 1 kg.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.