Comparing Nutrients in 500 calories Sweetened Frozen Blueberries VS Red Sour Cherries

Weight per 500 calories

• Sweetened Frozen Blueberries: 588g
• Red Sour Cherries: 1000g

Sweetened Frozen Blueberries have 1.7 times more energy per 100g than Red Sour Cherries. It has average energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	94% 122g	130g per day for Men 19-50 years
Sugars	160% 116g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	34% 13g	42% 16g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	34% 0.44mg	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	10.3% 41μg	20% 80μg	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	6.54% 5.9mg	111% 100mg	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	20.4% 3.06mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.8% 104μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	116% 1.04mg	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	28.7% 2.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	48.7% 1.12mg	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	5.9% 41mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	12.3% 455g	23.3% 861g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Red Sour Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Red Sour Cherries?

Lets compare vitamin content per 500 calories of Sweetened Frozen Blueberries vs Red Sour Cherries:

• 500 calories of Sweetened Frozen Blueberries have 4.4 times more Vitamin E and 5 times more Vitamin K than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 54.4 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 17 times more Vitamin C than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• 500 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Red Sour Cherries:

• 500 calories of Sweetened Frozen Blueberries have 1.4 times more Manganese than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 4.5 times more Calcium, 4.5 times more Copper, 1.4 times more Iron, 7.7 times more Magnesium, 3.6 times more Phosphorus, 4.9 times more Potassium and 1.9 times more Water than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Frozen Blueberries have 1.4 times more Sugars than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 3.3 times more Omega 3 and 4.3 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Red Sour Cherries offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries provide inadequate amounts of Omega 6 in 500 calories.