Comparing Nutrients in 1 kilogram Cherries, sweet, canned, juice pack, solids and liquids VS Cherries, sweet, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	18.6% 540kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	133% 173g	130g per day for Men 19-50 years
Sugars	170% 123g	218% 158g	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	39.5% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	10% 40μg	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	27.8% 25mg	41% 37mg	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	15.3% 2.3mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	161% 1.45mg	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	72.5% 5.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	26% 0.6mg	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	31.4% 220mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23% 850g	22% 816g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, juice pack, solids and liquids vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.7 times more Vitamin B2 and 1.5 times more Vitamin C than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, juice pack, solids and liquids vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• Cherries, sweet, canned, juice pack, solids and liquids have 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium and 1.2 times more Phosphorus than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 2 times more Copper than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Manganese, Potassium and Water per 1 kg.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, sweet, canned, juice pack, solids and liquids have 1.5 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 7.7 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Sugars than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Energy and Fiber per 1 kg.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.