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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	23% 670kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	133% 173g	164% 213g	130g per day for Men 19-50 years
Sugars	218% 158g	223% 162g	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	71.6% 52g	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	% 79.3g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	11% 6.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	17% 0.22mg	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	41% 37mg	40% 36mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	158% 1.42mg	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	45% 3.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	21% 0.48mg	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	25.7% 180mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	42.6% 1450mg	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	22% 816g	21% 776g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, light syrup pack, solids and liquids have 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, pitted, heavy 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, light syrup pack, solids and liquids vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

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

Comparison of macro-nutrients per 1 kilogram:

Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 1 kg
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.