Comparing Nutrients in 1 kilogram Sweet Cherries VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	21.7% 630kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	123% 160g	84.8% 110g	130g per day for Men 19-50 years
Sugars	177% 128g	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	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	42% 16g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	77.8% 70mg	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	4.67% 0.7mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	13% 130mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	100% 0.9mg	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	66.3% 5.3mg	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	24.8% 0.57mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	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% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Red Sour Cherries per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Cherries 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 Sweet Cherries vs Frozen Red Sour Cherries:

• 1 kilogram of Sweet Cherries has 4.1 times more Vitamin C than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 14.7 times more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin A
• 1 kilogram of Frozen Red Sour Cherries have insufficient amounts of Vitamin C
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweet Cherries vs Frozen Red Sour Cherries:

• 1 kilogram of Sweet Cherries has 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries contain similar levels of Water per one kilogram.
• Both Raw Sweet Cherries 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 kilogram of Sweet Cherries has 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• While 1 kg of Frozen Red Sour Cherries contains 2.5 times more Omega 3 than Raw Sweet Cherries.
• 1 kilogram of Sweet Cherries provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in one kilogram.