Comparing Nutrients in 1 kilogram Sweet Cherries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Sweet Cherries	Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	73.7% 96g	130g per day for Men 19-50 years
Sugars	177% 128g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 36g	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 278.3 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.8 times more Vitamin B9, 9.4 times more Vitamin E and 6.3 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Carrots have similar amounts of Vitamin C per 1 kg.
• Both Raw Sweet Cherries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cherries vs Carrots:

• Raw Sweet Cherries have 1.3 times more Copper than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, more Sodium and 3.4 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Carrots have similar amounts of Iron, Magnesium and Water per 1 kg.
• Both Raw Sweet Cherries as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries have 1.5 times more Energy, 13 times more Omega 3, 1.7 times more Carbohydrate, 2.7 times more Sugars and 9.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.3 times more Fiber than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Carrots have similar amounts of Protein per 1 kg.
• Both Raw Sweet Cherries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.