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

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Blueberries: 877g

Cherries, tart, dried, sweetened have 5.8 times more energy per 100g than Blueberries. It has high energy density when compared to other foods. Raw Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Blueberries	5%	5%	90%

Macro Nutrients

	Cherries, tart, dried, sweetened	Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	98% 127g	130g per day for Men 19-50 years
Sugars	139% 101g	121% 87.4g	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	60% 43.6g	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	% 43g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	9.88% 3.75g	55.4% 21g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Blueberries	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.77% 2.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.13% 16.5μg	13% 52.6μg	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	95% 85mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Blueberries	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	55.6% 0.5mg	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	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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% 105mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.67% 25g	20% 739g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 8 times more Vitamin A than Raw Blueberries.
• While Raw Blueberries contain 3.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B6, 3.2 times more Vitamin B9, 2.9 times more Vitamin C, 19.6 times more Vitamin E and 22.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Blueberries contain 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 3.7 times more Zinc and 29.6 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Blueberries have similar amounts of Calcium and Potassium per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Raw Blueberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Blueberries contain 3.7 times more Omega 3, 5.6 times more Fiber and 3.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Blueberries have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.