Comparing Nutrients in 14 ounces Sweet Cherries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Energy	8.62% 250kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	70% 51g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 17.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	103% 39.3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.82% 326g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Cherries vs Blanched Almonds:

• Raw Sweet Cherries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.1 times more Vitamin B1, 21.5 times more Vitamin B2, 22.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 339.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Cherries vs Blanched Almonds:

• Raw Sweet Cherries have 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 17.1 times more Copper, 9.1 times more Iron, 24.4 times more Magnesium, 26.2 times more Manganese, 22.9 times more Phosphorus, 3 times more Potassium, more Selenium, more Sodium and 42.4 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Cherries have 6.5 times more Omega 3, 2.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Energy, 262.6 times more Fat, 104 times more Saturated Fat, 458 times more Omega 6, 4.7 times more Fiber and 20.2 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Raw Sweet Cherries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.