Comparing Nutrients in 14 ounces Red Sour Cherries VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	41.6% 30g	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	19.2% 14g	14.8% 10.7g	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	% 16.6g	% 15.5g	g per day for Men 19-50 years
Sucrose	% 3.18g	% 3.97g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.4% 0.17mg	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	7.94% 31.8μg	7.94% 31.8μg	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	44% 39.7mg	9.26% 8.33mg	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	1.85% 0.28mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	31% 0.28mg	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	16% 1.27mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	13% 0.3mg	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	8.5% 59.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	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	9.24% 342g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Sour Cherries vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Red Sour Cherries have 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 3.3 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Sour Cherries vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Red Sour Cherries have 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 4.3 times more Iron than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Water per 14 oz.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Sour Cherries have 1.4 times more Energy, 2.9 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Sugars per 14 oz.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.