Comparing Nutrients in 100 grams Sweetened Frozen Blueberries VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.37% 12g	130g per day for Men 19-50 years
Sugars	27% 19.7g	11.7% 8.5g	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	4.84% 3.5g	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	% 4.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	3.4% 0.044mg	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	1.75% 7μg	2% 8μg	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	1.1% 1mg	11% 10mg	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	3.47% 0.52mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Red Sour Cherries	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	11.6% 0.1mg	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	4.88% 0.39mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	4.87% 0.11mg	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	1% 7mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Red Sour Cherries per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Frozen Blueberries versus 100 g of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Frozen Blueberries vs Red Sour Cherries:

• 100 grams of Sweetened Frozen Blueberries have 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 7.4 times more Vitamin E and 8.4 times more Vitamin K than Red Sour Cherries.
• While 100 g of Raw Red Sour Cherries contain 32 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 10 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Red Sour Cherries provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 100 grams of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Frozen Blueberries vs Red Sour Cherries:

• 100 grams of Sweetened Frozen Blueberries have 1.2 times more Iron and 2.3 times more Manganese than Red Sour Cherries.
• While 100 g of Raw Red Sour Cherries contain 2.7 times more Copper, 4.5 times more Magnesium, 2.1 times more Phosphorus and 2.9 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Red Sour Cherries contain similar levels of Water per 100 grams.
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Frozen Blueberries have 1.7 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Red Sour Cherries.
• While 100 g of Raw Red Sour Cherries contain 1.9 times more Omega 3 than Sweetened Frozen Blueberries.
• 100 grams of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3
• 100 grams of Red Sour Cherries provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Raw Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in 100 grams.