Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Energy	16.3% 472kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	1.36% 0.23g	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	17% 22.2g	130g per day for Men 19-50 years
Sugars	131% 95g	21% 15g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	10.7% 1.7mg	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	6.65% 0.086mg	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	12% 48μg	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	4.9% 4.4mg	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	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blackberries	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	19% 0.17mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	75.4% 1.73mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Frozen Blackberries:

• Cherries, tart, dried, sweetened have 23.5 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• While Frozen Blackberries contain 1.4 times more Vitamin B3, 3.1 times more Vitamin B9, 6.9 times more Vitamin E and 3.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Frozen Blackberries:

• Cherries, tart, dried, sweetened have 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• While Frozen Blackberries contain 5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blackberries have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• While Frozen Blackberries contain 2 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Blackberries have similar amounts of Omega 3 and Protein per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.