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

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	21.7% 630kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	90% 118g	130g per day for Men 19-50 years
Sugars	177% 128g	142% 103g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	19% 10.6g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	77.8% 70mg	24.4% 22mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 130mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	83.3% 0.75mg	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	45% 3.6mg	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	27% 0.62mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	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% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.5% 871g	3700g per day for Men 19-50 years

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

• Raw Sweet Cherries have 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 2.7 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Cherries have 1.2 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Manganese and Water per 1 kg.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries have 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.