Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cherries, tart, dried, sweetened	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	16.3% 472kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	25% 32.7g	130g per day for Men 19-50 years
Sugars	131% 95g	38.5% 28g	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	9.33% 3.54g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	3.93% 0.051mg	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	3.9% 15.6μg	9.57% 38.3μg	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	30.4% 27.4mg	4.4% 3.97mg	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	1.6% 0.24mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	21% 0.19mg	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% 0.96mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	7.3% 51mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	2.88% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Blackberries, canned, heavy syrup, solids and liquids:

• Cherries, tart, dried, sweetened have 12.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6 and 6.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 2.5 times more Vitamin B9, 4.6 times more Vitamin E and 2.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Blackberries, canned, heavy syrup, solids and liquids:

• Cherries, tart, dried, sweetened have 1.8 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 4.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Iron per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 3.6 times more Energy, 3.4 times more Omega 3, 3.5 times more Carbohydrate and 3.4 times more Sugars than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 1.4 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Protein per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.