Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	13.8% 399kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	109% 79g	43.7% 31.7g	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	52.7% 38.2g	17.5% 12.7g	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	% 39g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 0.045g	g per day for Men 19-50 years
Fiber	31% 11.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16.4% 0.21mg	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	2.27% 9.07μg	NA	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	2.5% 2.27mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.7% 6.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	24.4% 1.95mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	11.6% 0.27mg	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	7.78% 54.4mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.3% 343g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained per 1 lb

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

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 pound of Blueberries, canned, light syrup, drained has 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 pound of Blueberries, canned, light syrup, drained has 7.5 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 1 lb of Cherries, sour, canned, water pack, drained contains 1.5 times more Iron, 1.3 times more Phosphorus and 2.1 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 2.1 times more Energy, 2.2 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fructose and 2.2 times more Fiber than Cherries, sour, canned, water pack, drained.
• 1 pound of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in one pound.