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

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.1% 0.19g	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	90% 118g	130g per day for Men 19-50 years
Sugars	124% 90g	142% 103g	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	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, water 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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	23% 0.3mg	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	24.4% 22mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 130mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	83.3% 0.75mg	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	45% 3.6mg	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	27% 0.62mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	38.5% 1310mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.6% 872g	23.5% 871g	3700g per day for Men 19-50 years

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

• Frozen Red Sour Cherries have 5.5 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 3 times more Vitamin B3, 1.3 times more Vitamin C and 4.6 times more Vitamin E than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Red Sour Cherries have 1.5 times more Iron than Cherries, sweet, canned, water pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 kg.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Red Sour Cherries have 3.4 times more Omega 3 than Cherries, sweet, canned, water pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.