Comparing Nutrients in 1 kilogram Frozen Red Sour Cherries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Red Sour Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	124% 90g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	49% 440μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	23.6% 872g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Red Sour Cherries VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Red Sour Cherries versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Red Sour Cherries vs Frozen Roasted Potatoes with Salt:

• Both Frozen Red Sour Cherries and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Frozen Red Sour Cherries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Red Sour Cherries vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Frozen Red Sour Cherries has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.6 times more Potassium and 298 times more Sodium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Frozen Red Sour Cherries as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Red Sour Cherries has 13.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.8 times more Energy, 2.4 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Frozen Red Sour Cherries.
• 1 kilogram of Frozen Red Sour Cherries provide inadequate amounts of Energy and Protein