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

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	10% 290kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	54.7% 71g	281% 365g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	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	59.7% 22.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	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	21.3% 0.28mg	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	38.6% 154μg	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	15.6% 14mg	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	35.4% 5.3mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	13% 132mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	45.4% 3.63mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	19.4% 136mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10% 373g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cherries, tart, dried, sweetened per 1 lb

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

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

• 1 pound of Frozen Blackberries has 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 .
• While 1 lb of Cherries, tart, dried, sweetened contains 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.
• 1 pound of Frozen Blackberries have insufficient amounts of Vitamin A
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Blackberries has 5 times more Water than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened contain similar levels of Iron, Magnesium, Phosphorus and Zinc per one pound.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 2 times more Fiber than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Protein per one pound.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one pound.