Comparing Nutrients in 1 kilogram Sweet Cherries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.81% 0.26g	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	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	47.6% 62g	130g per day for Men 19-50 years
Sugars	177% 128g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.2g	g per day for Men 19-50 years
Fiber	55.3% 21g	26.3% 10g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	13% 0.17mg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13% 130mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	124% 1.12mg	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	166% 13.3mg	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	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Cherries versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Cherries vs Stewed Canned Tomatoes:

• 1 kilogram of Sweet Cherries has 1.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 11.9 times more Vitamin E than Raw Sweet Cherries.
• Both Sweet Cherries and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Cherries vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Calcium, 1.9 times more Copper, 3.7 times more Iron and more Sodium than Raw Sweet Cherries.
• Both Sweet Cherries and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Sweet Cherries lack sufficient amounts of Calcium
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Cherries has 2.4 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 2.1 times more Fiber than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.