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

Macros Ratio

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

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Energy	31.4% 910kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	504% 161g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	90% 117g	130g per day for Men 19-50 years
Sugars	306% 222g	32% 23.3g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	29% 11g	197% 75g	38g per day for Men 19-50 years
Protein	13% 7.3g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Vitamin A	40% 360μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Calcium	10% 100mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	20.4% 757g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Brazilnuts 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 Brazilnuts 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 Brazilnuts:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has more Vitamin A and 2.9 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 38.6 times more Vitamin B1, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 24.6 times more Vitamin E than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Brazilnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 22.1 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 16 times more Calcium, 26.4 times more Copper, 1.9 times more Iron, 62.7 times more Magnesium, 17 times more Manganese, 72.5 times more Phosphorus, 7.1 times more Potassium, more Selenium and 67.7 times more Zinc than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2 times more Carbohydrate and 9.5 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 7.2 times more Energy, 671 times more Fat, 768.3 times more Saturated Fat, 2.6 times more Omega 3, 1624.2 times more Omega 6, 6.8 times more Fiber and 19.6 times more Protein 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, Omega 6 and Protein