Comparing Nutrients in 1 kilogram Sweet Cherries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweet Cherries	Boiled Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.94% 0.3g	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	1.6% 0.27g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	177% 128g	47.6% 34.5g	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	74% 53.7g	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 27g	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	19% 10.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Boiled Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Cherries vs Boiled Carrots:

• Raw Sweet Cherries have 1.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, 14.7 times more Vitamin E and 6.5 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Sweet Cherries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cherries vs Boiled Carrots:

• Raw Sweet Cherries have 3.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Calcium, 23.8 times more Fluoride, 2.2 times more Manganese, 1.4 times more Phosphorus, more Selenium, more Sodium and 2.9 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries have 1.8 times more Energy, 26 times more Omega 3, 1.9 times more Carbohydrate, 3.7 times more Sugars, 14.9 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.