Comparing Nutrients in 1 kilogram Cherries, sour, canned, water pack, drained VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	14.5% 420kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	47.6% 62g	130g per day for Men 19-50 years
Sugars	96% 70g	48.6% 35.2g	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	38.5% 28g	26% 19g	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	% 42g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.2g	g per day for Men 19-50 years
Fiber	31.6% 12g	26.3% 10g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	13% 0.17mg	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	NA	12.5% 50μg	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	3.33% 3mg	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	80% 6.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	25.7% 0.59mg	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	23% 160mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, canned, water pack, drained versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sour, canned, water pack, drained vs Stewed Canned Tomatoes:

• 1 kilogram of Cherries, sour, canned, water pack, drained has 1.9 times more Vitamin B2, 2.8 times more Vitamin B6 and 3.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 26.3 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Cherries, sour, canned, water pack, drained as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, canned, water pack, drained vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.8 times more Potassium and 55.3 times more Sodium than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Stewed Canned Tomatoes contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium and Magnesium
• Both Cherries, sour, canned, water pack, drained as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, canned, water pack, drained has 1.7 times more Carbohydrate, 2 times more Sugars and 1.5 times more Fructose than Stewed Canned Tomatoes.
• Both Cherries, sour, canned, water pack, drained and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• Both Cherries, sour, canned, water pack, drained as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Protein in one kilogram.