Comparing Nutrients in 100 grams Blueberries VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	1.97% 57kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	11% 14.5g	62% 80.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	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	10.8% 9.7mg	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	3.8% 0.57mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	0.6% 6mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	3.5% 0.28mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	1.7% 12mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	1.45% 0.16mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	0.45% 16.6g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.4 times more Vitamin E and 3.8 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 47 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Blueberries have 5.1 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 6.3 times more Calcium, 4 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 3 times more Phosphorus, 4.9 times more Potassium and 1.6 times more Zinc than Raw Blueberries.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cherries, tart, dried, sweetened contain 5.8 times more Energy, 1.6 times more Omega 3, 5.6 times more Carbohydrate, 6.7 times more Sugars and 1.7 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Cherries, tart, dried, sweetened have similar amounts of Fiber per 100 g.
• Both Raw Blueberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.