Comparing Nutrients in 1 kilogram Sweet Cherries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sweet Cherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	177% 128g	34% 24.6g	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	74% 53.7g	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	% 66g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	19% 10.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	86% 1.12mg	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	20% 80μg	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	77.8% 70mg	22.2% 20mg	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	4.67% 0.7mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 130mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	21.6% 9.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Cherries versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Cherries vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Sweet Cherries has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 204.3 times more Vitamin A, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6, 2 times more Vitamin B9, 10.4 times more Vitamin E and 4.7 times more Vitamin K than Raw Sweet Cherries.
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Cherries vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Sweet Cherries has 1.2 times more Magnesium and 1.3 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 6.4 times more Manganese, more Sodium and 4.1 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Canned Carrots with Liquids and Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Cherries has 2.7 times more Energy, 3 times more Carbohydrate and 5.2 times more Sugars than Canned Carrots with Liquids and Salt.
• Both Sweet Cherries and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.