Comparing Nutrients in 100 calories Roasted Almonds VS Canned Maraschino Cherries

Weight per 100 calories

• Roasted Almonds: 16.7g
• Canned Maraschino Cherries: 60.6g

Roasted Almonds have 3.6 times more energy per 100g than Canned Maraschino Cherries. It has very high energy density when compared to other foods. Drained Canned Maraschino Cherries having above average energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Canned Maraschino Cherries?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Roasted Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	32.4% 23.5g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	0.24% 0.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.015% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	0.23% 0.003mg	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	2.3% 9.2μg	0% 0μg	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% 0mg	0% 0mg	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	26.6% 4mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	4.5% 45mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	9.63% 0.087mg	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	7.8% 0.62mg	3.26% 0.26mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	0.58% 2.42mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	0.32% 0.007mg	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	11.3% 78.8mg	0.26% 1.8mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.37% 12.7mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	1.43% 0.16mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.94% 34.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Canned Maraschino Cherries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Canned Maraschino Cherries?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Canned Maraschino Cherries:

• 100 calories of Roasted Almonds have more Vitamin B2, 250.9 times more Vitamin B3, more Vitamin B9 and 131.9 times more Vitamin E than Canned Maraschino Cherries.
• 100 calories of Canned Maraschino Cherries have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Canned Maraschino Cherries:

• 100 calories of Roasted Almonds have 1.4 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 19.2 times more Magnesium, 51.3 times more Manganese, 43.3 times more Phosphorus, 9.4 times more Potassium and 3.5 times more Zinc than Canned Maraschino Cherries.
• 100 calories of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as Drained Canned Maraschino Cherries lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 69 times more Fat, 29 times more Saturated Fat, 127.6 times more Omega 6 and 26.3 times more Protein than Canned Maraschino Cherries.
• While 100 kcal of Drained Canned Maraschino Cherries contain 7.2 times more Carbohydrate and 28.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Maraschino Cherries offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Canned Maraschino Cherries provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 3 in 100 calories.