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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	106% 138g	130g per day for Men 19-50 years
Sugars	142% 103g	170% 123g	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	13.8% 7.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	25.4% 4.06mg	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	24.4% 22mg	27.8% 25mg	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, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 110mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	81% 0.73mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	26.5% 0.61mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	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	0.67% 10mg	2% 30mg	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% 850g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 1 kg.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Cherries, sweet, canned, juice pack, solids and liquids contain 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium and 1.5 times more Phosphorus than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Copper, Manganese, Potassium and Water per 1 kg.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, sweet, canned, water pack, solids and liquids have 6.3 times more Omega 3 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.