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

Weight per 300 calories

• Cherries, tart, dried, sweetened: 90g
• Frozen Blueberries: 588g

Cherries, tart, dried, sweetened have 6.5 times more energy per 100g than Frozen Blueberries. It has high energy density when compared to other foods. Frozen Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	55% 71.6g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	68.6% 49.7g	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	5.93% 2.25g	41.8% 16g	38g per day for Men 19-50 years
Protein	2% 1.13g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	14% 127μg	1.3% 11.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	26.7% 0.35mg	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	2.48% 9.9μg	10.3% 41μg	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	19.3% 17.4mg	16.3% 14.7mg	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	1.02% 0.15mg	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.83% 4.6μg	80.4% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Calcium	3.42% 34.2mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21.6% 0.19mg	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	7.66% 0.61mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	NA	37.6% 0.86mg	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	4.63% 32.4mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0.66% 0.36μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	2.05% 0.23mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.4% 15g	13.8% 509g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cherries, tart, dried, sweetened have 10.8 times more Vitamin A than Frozen Blueberries.
• While 300 kcal of Frozen Blueberries contain 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9, 18.4 times more Vitamin E and 21 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blueberries provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 300 calories of Frozen Blueberries have insufficient amounts of Vitamin A
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Frozen Blueberries contain 1.7 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus and 34.1 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blueberries contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, tart, dried, sweetened have 1.2 times more Sugars than Frozen Blueberries.
• While 300 kcal of Frozen Blueberries contain 7.9 times more Omega 3 and 7.1 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blueberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 3 and Fiber
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries provide inadequate amounts of Omega 6 and Protein in 300 calories.