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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Sweetened Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	13.3% 386kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	76.6% 100g	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	26.3% 9.98g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	7.94% 31.8μg	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	5.04% 4.54mg	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	15.7% 2.36mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	22% 1.77mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	4.54% 31.8mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	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	2.47% 0.27mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.5% 351g	2.04% 75.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sweetened Frozen Blueberries 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 Sweetened Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 1 pound of Sweetened Frozen Blueberries has 3.1 times more Vitamin E and 3.5 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 70.5 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 19.3 times more Vitamin C than Sweetened Frozen Blueberries.
• 1 pound of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Sweetened Frozen Blueberries 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 Sweetened Frozen Blueberries vs Cherries, tart, dried, sweetened :

• 1 pound of Sweetened Frozen Blueberries has 4.7 times more Water than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 6.3 times more Calcium, 5.9 times more Copper, 1.7 times more Iron, 11 times more Magnesium, 5.1 times more Phosphorus, 6.3 times more Potassium and 4.2 times more Zinc than Sweetened Frozen Blueberries.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Frozen Blueberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cherries, tart, dried, sweetened contains 3.9 times more Energy, 4 times more Omega 3, 3.7 times more Carbohydrate, 3.4 times more Sugars and 3.1 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per one pound.
• 1 pound of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Frozen Blueberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one pound.