Comparing Nutrients in 500 calories Cherries, tart, dried, sweetened VS Sweetened Frozen Blueberries

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Sweetened Frozen Blueberries: 588g

Cherries, tart, dried, sweetened have 3.9 times more energy per 100g than Sweetened Frozen Blueberries. It has high energy density when compared to other foods. Sweetened Frozen Blueberries having average energy density.

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Sweetened Frozen Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.79% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	8.46% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	99% 129g	130g per day for Men 19-50 years
Sugars	139% 101g	160% 116g	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	9.88% 3.75g	34% 13g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	1.3% 11.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	9.3% 1.5mg	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	11.7% 0.15mg	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	4.13% 16.5μg	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	32% 29mg	6.54% 5.9mg	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	1.7% 0.26mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	86.8% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	25.5% 0.23mg	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	12.8% 1.02mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	NA	67% 1.54mg	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	7.72% 54mg	5.9% 41mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.67% 25g	12.3% 455g	3700g per day for Men 19-50 years

Cherries, Tart, Dried, Sweetened VS Sweetened Frozen Blueberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Sweetened Frozen Blueberries?

Lets compare vitamin content per 500 calories of Cherries, tart, dried, sweetened vs Sweetened Frozen Blueberries:

• 500 calories of Cherries, tart, dried, sweetened have 18 times more Vitamin A and 4.9 times more Vitamin C than Sweetened Frozen Blueberries.
• While 500 kcal of Sweetened Frozen Blueberries contain 2 times more Vitamin B2, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9, 12 times more Vitamin E and 13.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• 500 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 500 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin C
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, tart, dried, sweetened vs Sweetened Frozen Blueberries:

• 500 calories of Cherries, tart, dried, sweetened have 1.5 times more Copper and 1.6 times more Potassium than Sweetened Frozen Blueberries.
• While 500 kcal of Sweetened Frozen Blueberries contain 2.2 times more Iron and 18.3 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Sweetened Frozen Blueberries contain 3.4 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Sweetened Frozen Blueberries offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Fiber
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.