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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	1.4% 0.24g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	131% 95g	16.5% 12g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.43% 0.084mg	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	2.5% 9.92μg	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	3.94% 3.54mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	5.2% 0.047mg	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	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	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	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, tart, dried, sweetened versus 5 oz of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cherries, tart, dried, sweetened have 70.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Blueberries.
• While 5 oz of Frozen Blueberries contain 2.8 times more Vitamin E and 3.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• 5 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• 5 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cherries, tart, dried, sweetened have 4.8 times more Calcium, 6.9 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 3.3 times more Phosphorus, 7 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• While 5 oz of Frozen Blueberries contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• 5 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, tart, dried, sweetened have 6.5 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 3 times more Protein than Frozen Blueberries.
• Both Cherries, tart, dried, sweetened and Frozen Blueberries offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Cherries, tart, dried, sweetened as well as Frozen Blueberries provide inadequate amounts of Omega 6 in five ounces.