Comparing Nutrients in 1 pound Blackberries, canned, heavy syrup, solids and liquids VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	14.4% 417kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	281% 365g	130g per day for Men 19-50 years
Sugars	123% 89.4g	420% 305g	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	40.6% 15.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	35.2% 0.46mg	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	30.6% 122μg	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	14% 12.7mg	97% 87.5mg	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	23.6% 3.54mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	9.53% 95mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	115% 1.04mg	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	37% 2.95mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	9.07% 63.5mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.2% 340g	2.04% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 2.5 times more Vitamin B9, 4.6 times more Vitamin E and 2.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 12.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6 and 6.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 4.5 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 1.8 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Iron per 1 lb.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Fiber than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 3.6 times more Energy, 3.4 times more Omega 3, 3.5 times more Carbohydrate and 3.4 times more Sugars than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Protein per 1 lb.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.