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

Macros Ratio

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

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	16.7% 485kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	73.5% 96g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	56.4% 41g	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	% 46g	NA	g per day for Men 19-50 years
Sucrose	% 0.045g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	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	12.2% 0.16mg	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	9.07% 36.3μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	125% 9.98mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	454% 10.4mg	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	9.07% 63.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.95% 0.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.66% 320g	9.5% 352g	3700g per day for Men 19-50 years

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

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

• 1 pound of Blueberries, wild, canned, heavy syrup, drained has 1.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.4 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 12 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blueberries, wild, canned, heavy 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 B9 and Vitamin K
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B5 in one pound.

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

• 1 pound of Blueberries, wild, canned, heavy syrup, drained has 6.3 times more Iron and 47.9 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 1.5 times more Magnesium, 1.4 times more Phosphorus and 3.2 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, wild, canned, heavy syrup, drained has 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Cherries, sweet, canned, pitted, heavy syrup, drained offer comparable quantities of Sugars per one pound.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Protein in one pound.