Comparing Nutrients in 7 ounces Frozen Blackberries VS Cherries, tart, dried, sweetened

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	4.38% 127kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	24% 31g	123% 160g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	26% 9.92g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	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	9.3% 0.12mg	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	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	20% 1.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	8.5% 59.5mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cherries, tart, dried, sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Blackberries have 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 .
• While 7 oz of Cherries, tart, dried, sweetened contain 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.
• 7 ounces of Frozen Blackberries have insufficient amounts of Vitamin A
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Blackberries have 5 times more Water than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened contain similar levels of Iron, Magnesium, Phosphorus and Zinc per seven ounces.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 2 times more Fiber than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Protein per seven ounces.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in seven ounces.