Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	31.4% 910kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	84.8% 110g	130g per day for Men 19-50 years
Sugars	306% 222g	124% 90g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	42% 16g	38g per day for Men 19-50 years
Protein	13% 7.3g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	40% 360μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	51.5% 0.67mg	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	20% 80μg	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	22.2% 20mg	19% 17mg	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	15.3% 2.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	100% 0.9mg	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	163% 13mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	24.8% 0.57mg	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	14.3% 100mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.4% 757g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Frozen Red Sour Cherries per 1 kg

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

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

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 1.6 times more Vitamin B9 than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 2.8 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Frozen Red Sour Cherries provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 kilogram of Frozen Red Sour Cherries have insufficient amounts of Vitamin B9 and Vitamin C
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Frozen Red Sour Cherries:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2.5 times more Iron and 1.3 times more Manganese than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 1.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Frozen Red Sour Cherries contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2 times more Energy, 2.1 times more Carbohydrate and 2.5 times more Sugars than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 4.6 times more Omega 3 and 1.5 times more Fiber than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Red Sour Cherries provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in one kilogram.