Comparing Nutrients in 1 kilogram Red Sour Cherries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Red Sour Cherries	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	119% 38g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	166% 216g	130g per day for Men 19-50 years
Sugars	117% 85g	60% 43.5g	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	48.4% 35g	1.5% 1.1g	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	% 41.8g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 8g	% 39.5g	g per day for Men 19-50 years
Fiber	42% 16g	329% 125g	38g per day for Men 19-50 years
Protein	18% 10g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	110% 440μg	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	111% 100mg	0% 0mg	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	4.67% 0.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	1146% 10.3mg	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	40% 3.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	284% 31mg	11mg per day for Men 19-50 years
Water	23.3% 861g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Sour Cherries vs Almonds:

• Raw Red Sour Cherries have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.8 times more Vitamin B1, 28.5 times more Vitamin B2, 9 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6, 5.5 times more Vitamin B9 and 366.1 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Almonds:

• Raw Red Sour Cherries have 19.5 times more Water than Almonds.
• While Almonds contain 16.8 times more Calcium, 9.9 times more Copper, 11.6 times more Iron, 30 times more Magnesium, 19.5 times more Manganese, 32.1 times more Phosphorus, 4.2 times more Potassium, more Selenium and 31.2 times more Zinc than Raw Red Sour Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Sour Cherries have 14.7 times more Omega 3, 2 times more Sugars and 31.9 times more Fructose than Almonds.
• While Almonds contain 11.6 times more Energy, 166.4 times more Fat, 55.9 times more Saturated Fat, 267.9 times more Omega 6, 1.8 times more Carbohydrate, 7.8 times more Fiber and 21.2 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.