Comparing Nutrients in 100 grams Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	3.7% 107kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	8.04% 10.5g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	9.64% 7g	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	12.4% 9g	3.85% 2.8g	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	% 10g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.01g	% 0.01g	g per day for Men 19-50 years
Fiber	13% 4.9g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1% 0.56g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	3.6% 0.047mg	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	2% 8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	6.75% 8.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	27.5% 2.2mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	2.57% 0.059mg	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	2% 14mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained per 100 g

Compare the macro and micronutrient content in 100 g of Blueberries, wild, canned, heavy syrup, drained versus 100 g of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 100 grams of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• While 100 g of Cherries, sour, canned, water pack, drained contain 1.3 times more Vitamin B6 than Blueberries, wild, canned, heavy syrup, drained.
• 100 grams of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Blueberries, wild, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 100 grams of Blueberries, wild, canned, heavy syrup, drained have 3.4 times more Iron and 39 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 100 g of Cherries, sour, canned, water pack, drained contain 2.5 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 100 grams of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blueberries, wild, canned, heavy syrup, drained have 2.5 times more Energy, 2.7 times more Carbohydrate, 2.8 times more Sugars, 3.2 times more Fructose and 4.1 times more Fiber than Cherries, sour, canned, water pack, drained.
• 100 grams of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Blueberries, wild, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in 100 grams.