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

Macros Ratio

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

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.44% 0.075g	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	36% 46.7g	130g per day for Men 19-50 years
Sugars	70% 51g	56% 40.7g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.16% 0.12mg	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	31% 27.8mg	9.7% 8.73mg	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

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	33% 0.3mg	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	18% 1.43mg	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	10.7% 0.25mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	15.3% 520mg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.82% 326g	9.34% 345g	3700g per day for Men 19-50 years

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

• Raw Sweet Cherries have 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 2.7 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sweet Cherries have 1.2 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Manganese and Water per 14 oz.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Cherries have 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.