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

Macros Ratio

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

Macro Nutrients

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	70% 51g	49.4% 35.8g	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	29.4% 21.3g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.5% 0.27mg	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	4.96% 20μg	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	31% 27.8mg	7.5% 6.75mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	18% 1.43mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	9.84% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	8.56% 3.85μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	8.82% 326g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Red Sour Cherries per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Cherries versus 14 oz of Frozen Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Sweet Cherries have 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• While 14 oz of Frozen Red Sour Cherries contain 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries contain similar levels of Water per 14 ounces.
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Cherries have 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.
• While 14 oz of Frozen Red Sour Cherries contain 2.5 times more Omega 3 than Raw Sweet Cherries.
• 14 ounces of Sweet Cherries provide inadequate amounts of Omega 3
• 14 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in 14 ounces.