Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained

Weight per 500 calories

• Blueberries, canned, light syrup, drained: 568g
• Cherries, sour, canned, water pack, drained: 1191g

Blueberries, canned, light syrup, drained have 2.1 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 500 calories - Blueberries, canned, light syrup, drained or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	96% 124g	130g per day for Men 19-50 years
Sugars	137% 99g	115% 83.2g	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	66% 48g	46% 33.2g	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	% 49g	% 50g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.12g	g per day for Men 19-50 years
Fiber	39% 14.8g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.8% 0.26mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.66% 0.23mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	43% 0.56mg	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	2.84% 11.4μg	NA	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	3.16% 2.84mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.3% 7.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	80.4% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	3.4% 34mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	30.5% 2.44mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	30.5% 0.7mg	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	9.74% 68mg	27.2% 190mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.65% 0.51mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	11.6% 430g	28.4% 1051g	3700g per day for Men 19-50 years

Blueberries, Canned, Light Syrup, Drained VS Cherries, Sour, Canned, Water Pack, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Cherries, sour, canned, water pack, drained?

Lets compare vitamin content per 500 calories of Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 500 kcal of Cherries, sour, canned, water pack, drained contain 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 500 calories.
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 500 calories of Blueberries, canned, light syrup, drained have 3.6 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 3.8 times more Calcium, 3.1 times more Iron, 4.2 times more Magnesium, 2.8 times more Phosphorus, 4.5 times more Potassium and 2.4 times more Water than Blueberries, canned, light syrup, drained.
• 500 calories of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, canned, light syrup, drained have 1.4 times more Fructose than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 1.4 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.