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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	7.32% 212kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	16% 20.7g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	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	24.7% 18g	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	% 20g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.02g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	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	5.34% 0.069mg	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	3.97% 16μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	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	54.6% 4.37mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	3.97% 27.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.74% 175g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Blueberries, wild, canned, heavy 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, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.3 times more Vitamin B6 than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C in seven ounces.

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

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.4 times more Iron and 39 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 2.5 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, wild, canned, heavy 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, wild, canned, heavy syrup, drained have 2.5 times more Energy, 2.7 times more Carbohydrate, 2.8 times more Sugars, 3.2 times more Fructose and 4.1 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, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in seven ounces.