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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Energy	115% 3330kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	121% 157g	130g per day for Men 19-50 years
Sugars	926% 672g	147% 107g	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	65.8% 25g	132% 50g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	157% 1410μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	47% 0.61mg	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	27.5% 110μg	85% 340μg	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	214% 193mg	34.4% 31mg	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	11.3% 1.7mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Calcium	38% 380mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	133% 1.2mg	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	85% 6.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	532% 12.2mg	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	51.4% 360mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	4.5% 166g	22.2% 822g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 23.5 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 1.4 times more Vitamin B3, 3.1 times more Vitamin B9, 6.9 times more Vitamin E and 3.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cherries, tart, dried, sweetened have 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• While Frozen Blackberries contain 5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blackberries have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, tart, dried, sweetened have 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• While Frozen Blackberries contain 2 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blackberries have similar amounts of Omega 3 and Protein per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.