Comparing Nutrients in 100 grams Frozen Blackberries VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	2.2% 64kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	62% 80.5g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	93% 67g	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% 5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	7.77% 0.1mg	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	8.5% 34μg	2.75% 11μg	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	3.44% 3.1mg	21.4% 19.3mg	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	7.8% 1.17mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	25.4% 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	10% 0.8mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	4.3% 30mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cherries, tart, dried, sweetened per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Blackberries versus 100 g of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 100 grams of Frozen Blackberries have 1.4 times more Vitamin B3, 3.1 times more Vitamin B9, 6.9 times more Vitamin E and 3.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain 23.5 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• 100 grams of Frozen Blackberries have insufficient amounts of Vitamin A
• 100 grams of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Blackberries vs Cherries, tart, dried, sweetened :

• 100 grams of Frozen Blackberries have 5 times more Water than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain 1.3 times more Calcium, 1.9 times more Copper and 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 100 grams.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Blackberries have 2 times more Fiber than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain 5.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Blackberries.
• Both Frozen Blackberries and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Protein per 100 grams.
• Both Frozen Blackberries as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in 100 grams.