Comparing Nutrients in 300 calories Frozen Blackberries VS Cherries, tart, dried, sweetened

Weight per 300 calories

• Frozen Blackberries: 469g
• Cherries, tart, dried, sweetened: 90g

Cherries, tart, dried, sweetened have 5.2 times more energy per unit of mass than Frozen Blackberries, which is high in comparison to other foods. Frozen Blackberries having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Blackberries or Cherries, tart, dried, sweetened ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	69% 50g	83.4% 60.5g	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	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	61.7% 23.4g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	2% 1.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7% 0.091mg	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	40% 159μg	2.48% 9.9μg	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	16% 14.5mg	19.3% 17.4mg	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	36.6% 5.5mg	1.02% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.3% 93μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.42% 34.2mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	23% 0.21mg	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	47% 3.75mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	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	20% 141mg	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.7mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.4% 15g	3700g per day for Men 19-50 years

Frozen Blackberries VS Cherries, Tart, Dried, Sweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Blackberries or Cherries, tart, dried, sweetened ?

Lets compare vitamin content per 300 calories of Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 300 calories of Frozen Blackberries have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 7.2 times more Vitamin B3, 3.1 times more Vitamin B6, 16.1 times more Vitamin B9, 35.8 times more Vitamin E and 20.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 300 kcal of Cherries, tart, dried, sweetened contain 4.5 times more Vitamin A than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Frozen Blackberries have insufficient amounts of Vitamin A
• 300 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 300 calories of Frozen Blackberries have 4 times more Calcium, 2.7 times more Copper, 6.1 times more Iron, 5.2 times more Magnesium, 4.3 times more Phosphorus, 1.9 times more Potassium, 5.2 times more Zinc and 25.8 times more Water than Cherries, tart, dried, sweetened .
• 300 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Blackberries have 4.6 times more Omega 3, 10.4 times more Fiber and 4.9 times more Protein than Cherries, tart, dried, sweetened .
• Both Frozen Blackberries and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in 300 calories.