Comparing Nutrients in 1 pound Sweetened Frozen Blueberries VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	13.3% 386kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	123% 89.4g	53% 38.5g	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	22% 16g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 3.63g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	19% 7.26g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	15.4% 0.2mg	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	7.94% 31.8μg	9.07% 36.3μg	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	5.04% 4.54mg	50.4% 45.4mg	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	15.7% 2.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	52.4% 0.47mg	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	22% 1.77mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	22% 0.51mg	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	4.54% 31.8mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.5% 351g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Red Sour Cherries per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Frozen Blueberries versus 1 lb of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Frozen Blueberries vs Red Sour Cherries:

• 1 pound of Sweetened Frozen Blueberries has 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 7.4 times more Vitamin E and 8.4 times more Vitamin K than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 32 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 10 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Red Sour Cherries provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 1 pound of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Frozen Blueberries vs Red Sour Cherries:

• 1 pound of Sweetened Frozen Blueberries has 1.2 times more Iron and 2.3 times more Manganese than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 2.7 times more Copper, 4.5 times more Magnesium, 2.1 times more Phosphorus and 2.9 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Red Sour Cherries contain similar levels of Water per one pound.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Frozen Blueberries has 1.7 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 1.9 times more Omega 3 than Sweetened Frozen Blueberries.
• 1 pound of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• 1 pound of Red Sour Cherries provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in one pound.