Comparing Nutrients in 14 ounces Cherries, sweet, canned, water pack, solids and liquids VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	36% 46.7g	49% 63.5g	130g per day for Men 19-50 years
Sugars	56% 40.7g	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	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.97% 16μg	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	9.7% 8.73mg	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	6.1% 0.91mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	18% 1.43mg	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	10.7% 0.25mg	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	8.5% 59.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	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	2.9% 0.32mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.34% 345g	8.82% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, water pack, solids and liquids VS Sweet Cherries per 14 oz

Compare the macro and micronutrient content in 14 oz of Cherries, sweet, canned, water pack, solids and liquids versus 14 oz of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cherries, sweet, canned, water pack, solids and liquids vs Sweet Cherries:

• 14 ounces of Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Sweet Cherries.
• While 14 oz of Raw Sweet Cherries contain 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin C than Cherries, sweet, canned, water pack, solids and liquids.
• 14 ounces of Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1
• 14 ounces of Sweet Cherries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cherries, sweet, canned, water pack, solids and liquids vs Sweet Cherries:

• 14 ounces of Cherries, sweet, canned, water pack, solids and liquids have 1.3 times more Copper than Sweet Cherries.
• While 14 oz of Raw Sweet Cherries contain 1.4 times more Phosphorus and 1.7 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Sweet Cherries contain similar levels of Iron, Magnesium, Manganese and Water per 14 ounces.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sweet Cherries contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Fiber than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Sweet Cherries offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.