Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	28.6% 830kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	72.4% 94g	130g per day for Men 19-50 years
Sugars	223% 162g	114% 82.5g	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	60.5% 23g	31.6% 12g	38g per day for Men 19-50 years
Protein	13% 7.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	33% 0.43mg	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	12.5% 50μg	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	377% 339mg	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	11.3% 1.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	10% 100mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	45.6% 0.41mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	NA	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	21% 776g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice 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 Tangerines, (mandarin oranges), canned, juice 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 Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 1.4 times more Vitamin B2 than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained contains 5.5 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B6 and 9.4 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, pitted, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 4.3 times more Copper, 1.3 times more Iron and 1.8 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained contains 5.3 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Zinc
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained has 2.2 times more Energy, 2.2 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.