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

Weight per 300 calories

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

Blueberries, wild, canned, heavy syrup, drained have 2.5 times more energy per unit of mass than Cherries, sour, canned, water pack, drained, which is average in comparison to other foods. Cherries, sour, canned, water pack, drained having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cherries, sour, canned, water pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.55% 0.098mg	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	NA	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.4% 2.14mg	0.93% 0.84mg	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	48.2% 58μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, sour, canned, water pack, drained have 3.1 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 1.3 times more Fructose and 1.6 times more Fiber than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Blueberries, wild, canned, heavy syrup, 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