CALORIC DENSITY
Cherries, sour, red, raw
Blueberries, raw
0.5
0.57
9063
9050
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 3g
Carbohydrates = 49g
Carbohydrates = 51g
Fat = 1g
Fat = 1g
Fiber = 6g
Fiber = 8g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 3g Carbohydrate 49g 51g Fiber 6g 8g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 1g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 6%
Choline = 5%
Vitamin A = 41%
Vitamin A = 2%
Vitamin C = 53%
Vitamin C = 45%
Vitamin E = 2%
Vitamin E = 17%
Vitamin K = 11%
Vitamin K = 85%
Choline 6% 5% Vitamin A 41% 2% Vitamin C 53% 45% Vitamin E 2% 17% Vitamin K 11% 85%
Cherries have significantly more Vitamins A, C than blueberries. Blueberries have significantly more Vitamins E, K than cherries. Cherries are a good source of Potassium, Iron. Cherries are a great source of Vitamin A, Vitamin C. Blueberries are a great source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 12%
Vitamin B1 = 13%
Vitamin B2 = 15%
Vitamin B2 = 13%
Vitamin B3 = 13%
Vitamin B3 = 12%
Vitamin B5 = 11%
Vitamin B5 = 9%
Vitamin B6 = 16%
Vitamin B6 = 17%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 12% 13% Vitamin B2 15% 13% Vitamin B3 13% 12% Vitamin B5 11% 9% Vitamin B6 16% 17% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 0%
Potassium = 20%
Potassium = 8%
Calcium = 13%
Calcium = 4%
Magnesium = 10%
Magnesium = 6%
Phosphorus = 10%
Phosphorus = 7%
Iron = 21%
Iron = 16%
Manganese = 19%
Manganese = 51%
Selenium = 0%
Selenium = 1%
Copper = 42%
Copper = 20%
Zinc = 4%
Zinc = 6%
Sodium 1% 0% Potasium 20% 8% Calcium 13% 4% Magnesium 10% 6% Phosphorus 10% 7% Iron 21% 16% Manganese 19% 51% Selenium 0% 1% Copper 42% 20% Zinc 4% 6%
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