Comparing Nutrients in 1 kilogram Red Sour Cherries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Red Sour Cherries	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	144% 187g	130g per day for Men 19-50 years
Sugars	117% 85g	64% 46.3g	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	48.4% 35g	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 8g	% 44.6g	g per day for Men 19-50 years
Fiber	42% 16g	261% 99g	38g per day for Men 19-50 years
Protein	18% 10g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	798% 18.4mg	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	21.4% 150mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23.3% 861g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Red Sour Cherries have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Vitamin B1, 17.8 times more Vitamin B2, 8.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 339.3 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Red Sour Cherries have 19.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 9.9 times more Copper, 10.3 times more Iron, 29.8 times more Magnesium, 16.4 times more Manganese, 32.1 times more Phosphorus, 3.8 times more Potassium, more Selenium, 6.3 times more Sodium and 29.7 times more Zinc than Raw Red Sour Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Sour Cherries have 11 times more Omega 3, 1.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 11.8 times more Energy, 175.1 times more Fat, 58.1 times more Saturated Fat, 268.8 times more Omega 6, 1.5 times more Carbohydrate, 6.2 times more Fiber and 21.4 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.