Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	13.8% 399kcal	13% 376kcal	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	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73.5% 96g	130g per day for Men 19-50 years
Sugars	109% 79g	101% 73.4g	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	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.68% 0.1mg	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	5.67% 22.7μg	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	18% 16.3mg	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	41.7% 6.26mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	88.7% 0.8mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	9.47% 0.22mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.3% 343g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Cherries, sweet, canned, pitted, heavy syrup, 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, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Blueberries, canned, light syrup, drained has 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B6, 8.1 times more Vitamin E and 22.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 7.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin C
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Blueberries, canned, light syrup, drained has 1.2 times more Iron and 9.2 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 3.3 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 2.7 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 2.9 times more Omega 3 than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein in one pound.