Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Cherries, tart, dried, sweetened

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Cherries, tart, dried, sweetened: 150g

Cherries, tart, dried, sweetened have 3.6 times more energy per unit of mass than Blackberries, canned, heavy syrup, solids and liquids, which is high in comparison to other foods. Blackberries, canned, heavy syrup, solids and liquids having average energy density.

Which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Cherries, tart, dried, sweetened ?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	93% 121g	130g per day for Men 19-50 years
Sugars	148% 107g	139% 101g	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	48.6% 18.5g	9.88% 3.75g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	3.35% 1.88g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	6.64% 59.8μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.7% 0.15mg	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	36.7% 147μg	4.13% 16.5μg	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	17% 15.2mg	32% 29mg	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	28.3% 4.24mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	11.4% 114mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	38.2% 0.34mg	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	44% 3.53mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	NA	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	11% 76mg	7.72% 54mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	1.3% 19.5mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	11% 408g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 8.9 times more Vitamin B9, 16.6 times more Vitamin E and 9.4 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 3.5 times more Vitamin A and 1.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Vitamin B3 per 500 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 2 times more Calcium, 2.1 times more Copper, 3.5 times more Iron, 2.8 times more Magnesium, 1.4 times more Phosphorus, 2.6 times more Zinc and 16.4 times more Water than Cherries, tart, dried, sweetened .
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Potassium per 500 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blackberries, canned, heavy syrup, solids and liquids have 4.9 times more Fiber and 3.8 times more Protein than Cherries, tart, dried, sweetened .
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 500 kcal.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.