Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Cherries, tart, dried, sweetened	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	22.8% 661kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	12% 15.5g	130g per day for Men 19-50 years
Sugars	184% 133g	21% 15.3g	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	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	13% 4.96g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	31% 280μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	5.53% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	3.2% 0.042mg	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	5.46% 22μg	4.96% 20μg	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	42.6% 38.3mg	25% 22.4mg	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	2.25% 0.34mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	25% 0.23mg	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	17% 1.35mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.2% 71.4mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.88% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Canned Blackberry Juice:

• Cherries, tart, dried, sweetened have 23.5 times more Vitamin A, 4.8 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 4.8 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 5.3 times more Vitamin E and 3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Canned Blackberry Juice have similar amounts of Vitamin B9 per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Canned Blackberry Juice:

• Cherries, tart, dried, sweetened have 3.2 times more Calcium, 2 times more Copper, 1.4 times more Iron, 3 times more Phosphorus and 2.8 times more Potassium than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.6 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Canned Blackberry Juice have similar amounts of Magnesium per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Canned Blackberry Juice have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherries, tart, dried, sweetened have 8.8 times more Energy, 10.3 times more Carbohydrate, 8.7 times more Sugars, 25 times more Fiber and 4.2 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 1.3 times more Omega 3 and 2.2 times more Omega 6 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.