Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, water pack, solids and liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	105% 76g	19.7% 14.3g	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	37.2% 27g	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 10g	% 4.5g	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.3% 899g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Baked Red Potatoes per 1 kg

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

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

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 38 times more Vitamin A than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 4.2 times more Vitamin B1, 9 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.4 times more Vitamin B9, 6 times more Vitamin C and 2 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Baked Red Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, water pack, solids and liquids vs Baked Red Potatoes:

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 2 times more Iron than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.5 times more Copper, 4.7 times more Magnesium, 2.3 times more Manganese, 7.2 times more Phosphorus, 5.6 times more Potassium and 5.7 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Baked Red Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 5.3 times more Sugars and 6.1 times more Fructose than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.4 times more Energy, 2.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.