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

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Cherries, sweet, canned, pitted, heavy syrup, drained: 361g

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per 100g than Cherries, sweet, canned, pitted, heavy syrup, drained. It has average energy density when compared to other foods. Cherries, sweet, canned, pitted, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	74.6% 54g	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	35% 25.3g	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	% 28.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	22% 8.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.7% 2.64g	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	4.8% 43.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	6.63% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	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	5.6% 22.4μg	4.5% 18μg	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	14.5% 13mg	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	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	2.7% 3.25μg	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	5.33% 53.3mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	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	77% 6.17mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	7.75% 32.5mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	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	5.6% 39.3mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	5.35% 198g	7.6% 281g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 5.6 times more Vitamin B2, 1.2 times more Vitamin B6 and 12.8 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 300 kcal of Cherries, sweet, canned, pitted, heavy syrup, drained contain 15.5 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 B1 and Vitamin B3 per 300 calories.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• 300 calories of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of 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 and Vitamin B9 in 300 calories.

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

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 4.9 times more Iron and 37.2 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 300 kcal of Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.9 times more Magnesium, 1.8 times more Phosphorus, 4.1 times more Potassium and 1.4 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Phosphorus 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.7 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 Energy, Carbohydrate and Sugars per 300 calories.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Protein in 300 calories.