Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	28.6% 830kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	80.4% 105g	130g per day for Men 19-50 years
Sugars	223% 162g	96% 70g	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	38.5% 28g	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	% 42g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	31.6% 12g	38g per day for Men 19-50 years
Protein	13% 7.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	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	12.5% 50μg	NA	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	40% 36mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	NA	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	43.8% 3.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	25.7% 0.59mg	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	28.6% 200mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	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	21% 776g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Cherries, sour, canned, water pack, drained per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 1.5 times more Vitamin B3 and 12 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• While 1 kg of Cherries, sour, canned, water pack, drained contains 1.5 times more Vitamin B2, 2.1 times more Vitamin B6 and 9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin K
• 1 kilogram of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, pitted, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 1.3 times more Phosphorus and 1.3 times more Potassium than Cherries, sour, canned, water pack, drained.
• While 1 kg of Cherries, sour, canned, water pack, drained contains 1.8 times more Iron than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Cherries, sour, canned, water pack, drained contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cherries, sour, canned, water pack, drained lack sufficient amounts of Magnesium
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 2 times more Energy, 2 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Fiber than Cherries, sour, canned, water pack, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in one kilogram.