Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	6.02% 175kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	16% 20.7g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	19% 14g	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	23% 16.7g	7.64% 5.54g	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	% 17g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0.02g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	7.17% 0.093mg	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	0.99% 3.97μg	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	1.1% 0.99mg	0.66% 0.6mg	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	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	10.7% 0.85mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	5.1% 0.12mg	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	3.4% 24mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, light syrup, drained versus 7 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Blueberries, canned, light syrup, drained have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Blueberries, canned, light syrup, drained have 7.5 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.5 times more Iron, 1.3 times more Phosphorus and 2.1 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, light syrup, drained have 2.1 times more Energy, 2.2 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fructose and 2.2 times more Fiber than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in seven ounces.