Comparing Nutrients in 1 kilogram Cherries, sweet, canned, water pack, solids and liquids VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	16% 460kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	84.8% 110g	130g per day for Men 19-50 years
Sugars	142% 103g	124% 90g	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	42% 16g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	51.5% 0.67mg	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	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	24.4% 22mg	19% 17mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	100% 0.9mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	24.8% 0.57mg	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	21.4% 150mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, water pack, solids and liquids VS Frozen Red Sour Cherries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids vs Frozen Red Sour Cherries:

• 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids has 1.2 times more Vitamin B2, 3 times more Vitamin B3 and 1.3 times more Vitamin C than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 5.5 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cherries, sweet, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries 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, water pack, solids and liquids vs Frozen Red Sour Cherries:

• 1 kg of Frozen Red Sour Cherries contains 1.5 times more Iron than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Frozen Red Sour Cherries contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Red Sour Cherries contains 3.4 times more Omega 3 than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Frozen Red Sour Cherries offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.