Comparing Nutrients in 1 kilogram Boiled Carrots VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Boiled Carrots	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12% 350kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	164% 213g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	223% 162g	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	4.97% 3.6g	71.6% 52g	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	% 4g	% 79.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 22g	g per day for Men 19-50 years
Fiber	79% 30g	37% 14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	947% 8520μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	17% 0.22mg	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	35% 140μg	10% 40μg	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	40% 36mg	40% 36mg	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	68.7% 10.3mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	30% 300mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	158% 1.42mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	21% 0.48mg	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	43% 300mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 776g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 106.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B3, 4.1 times more Vitamin B5, 7 times more Vitamin B6, 3.5 times more Vitamin B9, 6.1 times more Vitamin E and 15.2 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Boiled and Drained Carrots and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Boiled and Drained Carrots as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 3.3 times more Calcium, 3.2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, more Selenium, 19.3 times more Sodium and 2 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 8.4 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.1 times more Fiber and 1.3 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.4 times more Energy, 22 times more Omega 3, 2.6 times more Carbohydrate, 4.7 times more Sugars and 14.4 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.