Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	37% 1070kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	80.4% 105g	130g per day for Men 19-50 years
Sugars	266% 193g	96% 70g	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	124% 90g	38.5% 28g	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	% 101g	% 42g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.1g	g per day for Men 19-50 years
Fiber	129% 49g	31.6% 12g	38g per day for Men 19-50 years
Protein	10% 5.6g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	36% 0.47mg	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	20% 80μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	19% 190mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	25.7% 0.59mg	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% 140mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 706g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• While 1 kg of Cherries, sour, canned, water pack, drained contains 1.3 times more Vitamin B6 than Blueberries, wild, canned, heavy syrup, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 3.4 times more Iron and 39 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 1 kg of Cherries, sour, canned, water pack, drained contains 2.5 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 2.5 times more Energy, 2.7 times more Carbohydrate, 2.8 times more Sugars, 3.2 times more Fructose and 4.1 times more Fiber than Cherries, sour, canned, water pack, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in one kilogram.