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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	23% 670kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	90% 118g	130g per day for Men 19-50 years
Sugars	218% 158g	142% 103g	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	11% 6.1g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, water 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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	25.6% 4.1mg	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	41% 37mg	24.4% 22mg	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, light syrup pack, solids and liquids	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	83.3% 0.75mg	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	45% 3.6mg	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	27% 0.62mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22% 816g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS Cherries, sweet, canned, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids versus 1 kg of Cherries, sweet, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.9 times more Copper than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, water pack, solids and liquids contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.5 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, water pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.