Comparing Nutrients in 14 ounces Carrots VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	32% 41.5g	130g per day for Men 19-50 years
Sugars	26% 19g	38.3% 27.7g	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	3% 2.2g	15.3% 11g	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	% 2.34g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.04g	g per day for Men 19-50 years
Fiber	29.2% 11g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	1.32% 1.2mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	10% 0.23mg	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	20% 139mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Cherries, sour, canned, water pack, drained:

• Raw Carrots have 2.6 times more Vitamin B1, 3.8 times more Vitamin B3, 6.7 times more Vitamin B5, 2.9 times more Vitamin B6, 19.7 times more Vitamin C and 1.6 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• Both Raw Carrots and Cherries, sour, canned, water pack, drained have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Carrots as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cherries, sour, canned, water pack, drained:

• Raw Carrots have 3 times more Calcium, 1.5 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 17.3 times more Sodium and 3.4 times more Zinc than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 2.1 times more Iron than Raw Carrots.
• Both Raw Carrots and Cherries, sour, canned, water pack, drained have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.3 times more Fiber and 1.3 times more Protein than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 1.5 times more Sugars and 5.1 times more Fructose than Raw Carrots.
• Both Raw Carrots and Cherries, sour, canned, water pack, drained have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Carrots as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.