Comparing Nutrients in 1 kilogram Red Sour Cherries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Red Sour Cherries	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	162% 211g	130g per day for Men 19-50 years
Sugars	117% 85g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 8g	% 4g	g per day for Men 19-50 years
Fiber	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	18% 10g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	71% 640μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.3% 861g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Sour Cherries vs Baked White Potatoes:

• Raw Red Sour Cherries have 64 times more Vitamin A than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6, 4.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Red Sour Cherries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Baked White Potatoes:

• Raw Red Sour Cherries have 1.6 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium and 3.5 times more Zinc than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Baked Whole White Potatoes have similar amounts of Copper and Water per 1 kg.
• Both Raw Red Sour Cherries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Sour Cherries have 2.9 times more Omega 3, 5.5 times more Sugars and 9.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 2.1 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.