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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	131% 95g	NA	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	7.25% 5.26g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	2.2% 0.028mg	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	NA	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	2.68% 2.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	12% 0.96mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	177% 4.07mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	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	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 47 times more Vitamin A, 1.9 times more Vitamin B1, 14.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 11.4 times more Vitamin C than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin E than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cherries, tart, dried, sweetened have 2.2 times more Calcium, 3.1 times more Magnesium, 2.8 times more Phosphorus and 5.5 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 2.7 times more Zinc and 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Wild Blueberries have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 5.8 times more Energy, 5.8 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.