Comparing Nutrients in 5 ounces Cherries, sweet, canned, pitted, heavy syrup, drained VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.06% 118kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	31% 40g	130g per day for Men 19-50 years
Sugars	31.6% 23g	37.7% 27.3g	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	17.6% 12.8g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.014g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	3.8% 0.05mg	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	1.77% 7.1μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	6.2% 0.5mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	142% 3.26mg	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	4.05% 28.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Blueberries, wild, canned, heavy syrup, drained per 5 oz

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

Lets compare vitamin content per 5 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have 12 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 1.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.4 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 in five ounces.

Comparing minerals per 5 ounces for Cherries, sweet, canned, pitted, heavy syrup, drained vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.5 times more Magnesium, 1.4 times more Phosphorus and 3.2 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 6.3 times more Iron and 47.9 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Sugars per five ounces.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in five ounces.