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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	93% 121g	130g per day for Men 19-50 years
Sugars	139% 101g	NA	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	45% 32.5g	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	% 29.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.88% 3.75g	102% 38.6g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Wild 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	13.5% 0.18mg	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	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	32% 29mg	16.6% 15mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	5.7% 57mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	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	12.8% 1.02mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	NA	1095% 25mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	0.67% 25g	20.3% 753g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 8 times more Vitamin A, 2.5 times more Vitamin B2 and 1.9 times more Vitamin C than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 3 times more Vitamin B1, 4.1 times more Vitamin B3 and 8.9 times more Vitamin E than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Wild Blueberries have similar amounts of Vitamin B6 per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Wild Blueberries contain 2.6 times more Calcium, 5 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 15.7 times more Zinc and 30.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Wild Blueberries have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Wild Blueberries contain 10.3 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.