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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	123% 160g	130g per day for Men 19-50 years
Sugars	218% 158g	177% 128g	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	74% 53.7g	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	% 66g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	55.3% 21g	38g per day for Men 19-50 years
Protein	11% 6.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	37.7% 0.49mg	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	77.8% 70mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	26% 110mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.6% 9.7μg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	65.3% 2220mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22% 816g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS Sweet Cherries 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 Sweet Cherries 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 Sweet Cherries:

• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, 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 Sweet Cherries:

• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids has 2.4 times more Copper than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 1.5 times more Potassium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Sweet Cherries contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one kilogram.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Sweet Cherries 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 1.2 times more Sugars than Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 1.4 times more Fiber than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Sweet Cherries offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.