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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	22.8% 661kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	184% 133g	54% 39g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9% 0.12mg	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	3.47% 14μg	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	2.2% 2mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	8.6% 0.077mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.15% 154g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Sweetened Frozen Blueberries:

• 7 ounces of Cherries, tart, dried, sweetened have 70.5 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 19.3 times more Vitamin C than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 3.1 times more Vitamin E and 3.5 times more Vitamin K than Cherries, tart, dried, sweetened .
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Sweetened Frozen Blueberries:

• 7 ounces of Cherries, tart, dried, sweetened have 6.3 times more Calcium, 5.9 times more Copper, 1.7 times more Iron, 11 times more Magnesium, 5.1 times more Phosphorus, 6.3 times more Potassium and 4.2 times more Zinc than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 4.7 times more Water than Cherries, tart, dried, sweetened .
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 3.9 times more Energy, 4 times more Omega 3, 3.7 times more Carbohydrate, 3.4 times more Sugars and 3.1 times more Protein than Sweetened Frozen Blueberries.
• Both Cherries, tart, dried, sweetened and Sweetened Frozen Blueberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 in seven ounces.