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

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Frozen Blueberries: 980g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.47% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 119g	130g per day for Men 19-50 years
Sugars	139% 101g	114% 83g	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	69.7% 26.5g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	7.35% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	2.18% 19.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	44.5% 0.58mg	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	17% 68.6μg	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	27.2% 24.5mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.7% 57mg	7.84% 78.4mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	36% 0.32mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.67% 25g	23% 849g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cherries, tart, dried, sweetened have 10.8 times more Vitamin A than Frozen Blueberries.
• While 500 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 500 calories.
• 500 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 500 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 500 calories.

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

• 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, tart, dried, sweetened have 1.2 times more Sugars than Frozen Blueberries.
• While 500 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 500 calories.
• 500 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 500 calories.