Comparing Nutrients in 14 ounces Frozen Red Sour Cherries VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.63% 0.11g	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	70% 51g	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	29.4% 21.3g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	15% 0.19mg	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	3.97% 16μg	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	31% 27.8mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.56% 3.85μg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.82% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 14.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 4.1 times more Vitamin C and 1.4 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Calcium, Magnesium, Manganese and Water per 14 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Red Sour Cherries have 2.5 times more Omega 3 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Protein per 14 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.