Comparing Nutrients in 14 ounces Frozen Red Sour Cherries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Red Sour Cherries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	17% 22g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	13.6% 9.84g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	34% 0.44mg	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	4.96% 20μg	8.93% 35.7μg	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	7.5% 6.75mg	12% 10.7mg	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	1.32% 0.2mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	46% 0.41mg	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	26.3% 2.1mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	77.7% 1.8mg	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	9.07% 63.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Red Sour Cherries vs Canned Carrots with Salt:

• Frozen Red Sour Cherries have 2.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.7 times more Vitamin A, 4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.6 times more Vitamin C, 14.8 times more Vitamin E and 6.5 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Frozen Red Sour Cherries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Red Sour Cherries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.9 times more Calcium, 7.9 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 242 times more Sodium and 2.6 times more Zinc than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Drained Canned Carrots with Salt have similar amounts of Copper, Iron, Magnesium and Water per 14 oz.
• Both Frozen Red Sour Cherries as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Red Sour Cherries have 1.8 times more Energy, 5.9 times more Omega 3, 2 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Frozen Red Sour Cherries and Drained Canned Carrots with Salt have similar amounts of Fiber per 14 oz.
• Both Frozen Red Sour Cherries as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.