Comparing Nutrients in 1 kilogram Sweet Cherries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Energy	21.7% 630kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	119% 38g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	166% 216g	130g per day for Men 19-50 years
Sugars	177% 128g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 39.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	329% 125g	38g per day for Men 19-50 years
Protein	19% 10.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	21.6% 9.7μg	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	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	284% 31mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Sweet Cherries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B1, 34.5 times more Vitamin B2, 23.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 11 times more Vitamin B9 and 366.1 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cherries vs Almonds:

• Raw Sweet Cherries have 18.7 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 17.2 times more Copper, 10.3 times more Iron, 24.5 times more Magnesium, 31.1 times more Manganese, 46.7 times more Molybdenum, 22.9 times more Phosphorus, 3.3 times more Potassium, more Selenium and 44.6 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries have 8.7 times more Omega 3, 2.9 times more Sugars and 48.8 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 249.7 times more Fat, 100.1 times more Saturated Fat, 456.4 times more Omega 6, 1.3 times more Carbohydrate, 6 times more Fiber and 20 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.