Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Cherries, tart, dried, sweetened	Carrots	Recommended Dietary Allowance
Energy	115% 3330kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	619% 805g	73.7% 96g	130g per day for Men 19-50 years
Sugars	926% 672g	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	65.8% 25g	73.7% 28g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Carrots	Recommended Dietary Allowance
Vitamin A	157% 1410μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	27.5% 110μg	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	214% 193mg	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	11.3% 1.7mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	85% 6.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.4% 360mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Carrots:

• Cherries, tart, dried, sweetened have 1.7 times more Vitamin B2 and 3.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 5.9 times more Vitamin A, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 3.9 times more Vitamin E and 2.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Carrots:

• Cherries, tart, dried, sweetened have 5.1 times more Copper, 2.3 times more Iron and 1.8 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 5.3 times more Sodium and 5.3 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium and Zinc per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, tart, dried, sweetened have 8.1 times more Energy, 46 times more Omega 3, 8.4 times more Carbohydrate, 14.2 times more Sugars and 1.3 times more Protein than Raw Carrots.
• Both Cherries, tart, dried, sweetened and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.