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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12.4% 360kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	148% 193g	130g per day for Men 19-50 years
Sugars	105% 76g	NA	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	37.2% 27g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	29% 11g	21% 8g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34% 0.44mg	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	20% 80μg	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	23.3% 21mg	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	75.6% 0.68mg	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	171% 13.7mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.7% 0.73mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.3% 899g	21.5% 796g	3700g per day for Men 19-50 years

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

Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of vitamins per 1 kg
• Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of minerals per 1 kg
• Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 kg.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, sour, red, canned, water pack, solids and liquids have 1.4 times more Fiber than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 2.1 times more Energy and 2.2 times more Carbohydrate than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Protein per 1 kg.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.