Comparing Nutrients in 5 ounces Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	5.23% 152kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	11.4% 15g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	13.7% 9.9g	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	17.6% 12.8g	5.45% 3.95g	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	% 14.3g	% 5.94g	g per day for Men 19-50 years
Sucrose	% 0.014g	% 0.014g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.15% 0.66mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	5.12% 0.067mg	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	2.83% 11.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.57% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	39% 3.1mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	3.64% 0.084mg	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	2.83% 20mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	1.9% 65.2mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, wild, canned, heavy syrup, drained versus 5 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• While 5 oz of Cherries, sour, canned, water pack, drained contain 1.3 times more Vitamin B6 than Blueberries, wild, canned, heavy syrup, drained.
• 5 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.4 times more Iron and 39 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 5 oz of Cherries, sour, canned, water pack, drained contain 2.5 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.5 times more Energy, 2.7 times more Carbohydrate, 2.8 times more Sugars, 3.2 times more Fructose and 4.1 times more Fiber than Cherries, sour, canned, water pack, drained.
• 5 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in five ounces.