Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Cherries, sour, canned, water pack, drained: 714g

Blueberries, wild, canned, heavy syrup, drained have 2.5 times more energy per 100g than Cherries, sour, canned, water pack, drained. It has average energy density when compared to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	74.6% 54g	69% 50g	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	35% 25.3g	27.5% 20g	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	% 28.3g	% 30g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.071g	g per day for Men 19-50 years
Fiber	36% 13.7g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	26% 0.34mg	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	5.6% 22.4μg	NA	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	0.93% 0.84mg	2.4% 2.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	48.2% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	7.86% 78.6mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	77% 6.17mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	18.3% 0.42mg	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	5.6% 39.3mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	5.35% 198g	17% 631g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Cherries, Sour, Canned, Water Pack, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Cherries, sour, canned, water pack, drained?

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Vitamin B2 than Cherries, sour, canned, water pack, drained.
• While 300 kcal of Cherries, sour, canned, water pack, drained contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.4 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Iron and 15.3 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 300 kcal of Cherries, sour, canned, water pack, drained contain 1.5 times more Calcium, 3.4 times more Magnesium, 2.9 times more Phosphorus, 6.4 times more Potassium and 3.2 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Fructose and 1.6 times more Fiber than Cherries, sour, canned, water pack, drained.
• While 300 kcal of Cherries, sour, canned, water pack, drained contain 3.1 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Cherries, sour, canned, water pack, drained offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein