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

Macros Ratio

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

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	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	16% 20.7g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	19% 14g	52.8% 38.3g	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	7.64% 5.54g	24.7% 18g	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	% 8.3g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.02g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	5.8% 0.93mg	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	7.17% 0.093mg	5.34% 0.069mg	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	NA	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	13.4% 16μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	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	16% 1.27mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	198% 4.56mg	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	4.54% 31.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.8% 140g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Cherries, sour, canned, water pack, drained have 2.5 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 7 oz of Blueberries, wild, canned, heavy syrup, drained contain 3.4 times more Iron and 39 times more Manganese than Cherries, sour, canned, water pack, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Cherries, sour, canned, water pack, drained as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blueberries, wild, canned, heavy syrup, drained contain 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 Cherries, sour, canned, water pack, drained as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in seven ounces.