Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Cherries, tart, dried, sweetened

Macros Ratio

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

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	6.3% 183kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	123% 160g	130g per day for Men 19-50 years
Sugars	54% 39g	184% 133g	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	17.8% 6.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	15.4% 0.2mg	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	13.4% 53.6μg	5.46% 22μg	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	6.17% 5.56mg	42.6% 38.3mg	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	10.3% 1.55mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	50.5% 0.45mg	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	16% 1.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	NA	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	3.97% 27.8mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 2.5 times more Vitamin B9, 4.6 times more Vitamin E and 2.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 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.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Cherries, tart, dried, sweetened :

• Blackberries, canned, heavy syrup, solids and liquids have 4.5 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 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.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Iron per 7 oz.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Fiber than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 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.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cherries, tart, dried, sweetened have similar amounts of Protein per 7 oz.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.