Comparing Nutrients in 300 calories Blueberries, canned, light syrup, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Weight per 300 calories

• Blueberries, canned, light syrup, drained: 341g
• Cherries, sweet, canned, pitted, heavy syrup, drained: 361g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blueberries, canned, light syrup, drained or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.3g	58.6% 76g	130g per day for Men 19-50 years
Sugars	82% 59.5g	80.7% 58.5g	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	39.6% 28.7g	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	% 29.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.86g	22% 8.3g	38g per day for Men 19-50 years
Protein	6.33% 3.55g	4.7% 2.64g	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	0.76% 6.8μg	4.8% 43.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.63% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.1% 0.08mg	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	1.7% 6.8μg	4.5% 18μg	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	1.9% 1.7mg	14.5% 13mg	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	31.4% 4.7mg	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 68μg	2.7% 3.25μg	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	2.05% 20.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	70.7% 0.64mg	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	18.3% 1.47mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.25% 13.6mg	7.75% 32.5mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	7.54% 0.17mg	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	5.84% 41mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	6.98% 258g	7.6% 281g	3700g per day for Men 19-50 years

Blueberries, Canned, Light Syrup, Drained VS Cherries, Sweet, Canned, Pitted, Heavy Syrup, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries, canned, light syrup, drained or Cherries, sweet, canned, pitted, heavy syrup, drained?

Lets compare vitamin content per 300 calories of Blueberries, canned, light syrup, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 300 calories of Blueberries, canned, light syrup, drained have 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B6, 7.7 times more Vitamin E and 20.9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 300 kcal of Cherries, sweet, canned, pitted, heavy syrup, drained contain 7.6 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 300 calories.
• 300 calories of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin C
• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of 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 300 calories.

Comparing minerals per 300 calories for Blueberries, canned, light syrup, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 300 calories of Blueberries, canned, light syrup, drained have 8.6 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 300 kcal of Cherries, sweet, canned, pitted, heavy syrup, drained contain 3.5 times more Copper, 2.4 times more Magnesium, 1.8 times more Phosphorus and 2.9 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 Iron and Water per 300 calories.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, canned, light syrup, drained have 2.7 times more Omega 3 and 1.3 times more Protein 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 300 calories.
• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Blueberries, canned, light syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 6 in 300 calories.