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

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	164% 213g	130g per day for Men 19-50 years
Sugars	124% 90g	223% 162g	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	71.6% 52g	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	% 79.3g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	42% 16g	37% 14g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	49% 440μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	17% 0.22mg	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	12.5% 50μg	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	19% 17mg	40% 36mg	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	3.33% 0.5mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	158% 1.42mg	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	66.3% 5.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	21% 0.48mg	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	23% 160mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.6% 872g	21% 776g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Red Sour Cherries has 5.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B5 and 3 times more Vitamin B6 than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 2.9 times more Vitamin B3 and 2.1 times more Vitamin C than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Red Sour Cherries has 3 times more Omega 3 than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 1.8 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Sugars than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Red Sour Cherries provide inadequate amounts of Energy
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.