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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	3.5% 101kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	18.6% 24g	123% 160g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 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	3.47% 14μg	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	5.5% 4.96mg	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	6.35% 0.95mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	4.47% 0.36mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	3.1% 22mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.26% 0.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.89% 33g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Blueberries 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 Blueberries vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Blueberries have 2.8 times more Vitamin E and 3.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 70.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Blueberries.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blueberries 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 Blueberries vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Blueberries have 5.2 times more Water than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 4.8 times more Calcium, 6.9 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 3.3 times more Phosphorus, 7 times more Potassium and 3.6 times more Zinc than Frozen Blueberries.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blueberries 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 Blueberries have 1.2 times more Omega 3 than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 6.5 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 3 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in seven ounces.