Comparing Nutrients in 7 ounces Blackberries VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Cherimoya	8%	7%	85%

Macro Nutrients

	Blackberries	Cherimoya	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	27% 35g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	35.2% 25.5g	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	6.57% 4.76g	17% 12.5g	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	% 4.6g	% 11.8g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 1.3g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Cherimoya	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	39.2% 0.51mg	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	12.4% 49.6μg	11.4% 45.6μg	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	46.3% 41.7mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.5% 2.32mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Cherimoya	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	15.2% 0.14mg	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	15.4% 1.23mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	8.02% 0.18mg	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	6.24% 43.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Cherimoya per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries versus 7 oz of Cherimoya to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries vs Cherimoya:

• 7 ounces of Blackberries have 1.7 times more Vitamin C and 4.3 times more Vitamin E than Cherimoya.
• While 7 oz of Raw Cherimoya contain 5.1 times more Vitamin B1, 5 times more Vitamin B2 and 8.6 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Cherimoya provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Cherimoya have insufficient amounts of Vitamin E
• Both Raw Blackberries as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Cherimoya:

• 7 ounces of Blackberries have 2.9 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 6.9 times more Manganese and 3.3 times more Zinc than Cherimoya.
• While 7 oz of Raw Cherimoya contain 1.8 times more Potassium than Raw Blackberries.
• Both Blackberries and Cherimoya contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 1.8 times more Fiber than Cherimoya.
• While 7 oz of Raw Cherimoya contain 1.7 times more Energy, 1.7 times more Omega 3, 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fructose than Raw Blackberries.
• Both Blackberries and Cherimoya offer comparable quantities of Protein per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Raw Cherimoya provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Cherimoya

What are the health benefits of Blackberries compared to Cherimoya?

Blackberries are high in antioxidants, fiber, and vitamin C, which can help boost immunity and promote healthy skin. Cherimoya, on the other hand, is a good source of vitamin C, B vitamins, and potassium, which can support heart health and digestion. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Blackberries or Cherimoya?

Both blackberries and cherimoya are healthy fruits that can support weight loss due to their high fiber content and low calorie density. However, blackberries are lower in calories and higher in fiber compared to cherimoya, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including blackberries, can help you achieve your weight loss goals.

Should I eat more Blackberries or more Cherimoya to gain more muscles while training consistently?

Both blackberries and cherimoya are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, blackberries are higher in antioxidants, fiber, and vitamin C, which can help with muscle recovery and overall health. Cherimoya is a good source of vitamin C and potassium but is higher in sugar compared to blackberries. To support muscle growth while training consistently, it's important to focus on a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both blackberries and cherimoya into your diet can be beneficial, but be mindful of portion sizes and overall nutrient intake to support your fitness goals.

What is the environmental impact of producing Blackberries compared to Cherimoya?

Blackberries generally have a lower environmental impact compared to Cherimoya. Blackberries are typically grown in a wider range of climates, requiring less energy for transportation and often needing fewer pesticides due to their hardiness. Cherimoya, on the other hand, is a tropical fruit that may require more resources such as water and energy for cultivation and transportation, contributing to a higher environmental impact.