Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	39.3% 1140kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	177% 128g	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	NA	74% 53.7g	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	NA	% 66g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	21% 8g	55.3% 21g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	39% 350μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37.7% 0.49mg	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	17.5% 70μg	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	21% 19mg	77.8% 70mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	158% 12.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.6% 9.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 697g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids VS Sweet Cherries per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids versus 1 kg of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Sweet Cherries:

• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids has 11.7 times more Vitamin A than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.7 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids and Sweet Cherries provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Sweet Cherries:

• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids has 3.5 times more Iron than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 2.2 times more Magnesium, 2.3 times more Phosphorus and 2.4 times more Potassium than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids and Sweet Cherries contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids has 1.8 times more Energy and 1.8 times more Carbohydrate than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 2.6 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.