Comparing Nutrients in 100 calories Blueberries, canned, light syrup, drained VS Cherries, sour, canned, water pack, drained

Weight per 100 calories

• Blueberries, canned, light syrup, drained: 114g
• Cherries, sour, canned, water pack, drained: 238g

Blueberries, canned, light syrup, drained have 2.1 times more energy per 100g than Cherries, sour, canned, water pack, drained. It has average energy density when compared to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Discover which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	19% 25g	130g per day for Men 19-50 years
Sugars	27.4% 20g	23% 16.6g	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	13.2% 9.58g	9.16% 6.64g	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	% 9.8g	% 9.98g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.024g	g per day for Men 19-50 years
Fiber	7.78% 2.95g	7.5% 2.86g	38g per day for Men 19-50 years
Protein	2.1% 1.2g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	0.25% 2.27μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.36% 0.052mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	1.95% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	8.6% 0.11mg	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	0.57% 2.27μg	NA	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	0.63% 0.57mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	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	6.1% 0.49mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.55mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	6.1% 0.14mg	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	1.95% 13.6mg	5.44% 38mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.4mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0.21% 0.11μg	NA	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	0.93% 0.1mg	1.5% 0.17mg	11mg per day for Men 19-50 years
Water	2.33% 86g	5.7% 210g	3700g per day for Men 19-50 years

Blueberries, Canned, Light Syrup, Drained VS Cherries, Sour, Canned, Water Pack, Drained Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Cherries, sour, canned, water pack, drained?

Lets compare vitamin content per 100 calories of Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 100 kcal of Cherries, sour, canned, water pack, drained contain 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 100 calories.
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Blueberries, canned, light syrup, drained vs Cherries, sour, canned, water pack, drained:

• 100 calories of Blueberries, canned, light syrup, drained have 3.6 times more Manganese than Cherries, sour, canned, water pack, drained.
• While 100 kcal of Cherries, sour, canned, water pack, drained contain 3.8 times more Calcium, 3.1 times more Iron, 4.2 times more Magnesium, 2.8 times more Phosphorus, 4.5 times more Potassium and 2.4 times more Water than Blueberries, canned, light syrup, drained.
• 100 calories of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blueberries, canned, light syrup, drained have 1.4 times more Fructose than Cherries, sour, canned, water pack, drained.
• While 100 kcal of Cherries, sour, canned, water pack, drained contain 1.4 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cherries, sour, canned, water pack, drained offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.