Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	115% 3330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	NA	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	201% 262g	130g per day for Men 19-50 years
Sugars	926% 672g	9.5% 6.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	157% 1410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	NA	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	27.5% 110μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	85% 6.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	NA	700mg per day for Men 19-50 years
Potassium	111% 3760mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	NA	11mg per day for Men 19-50 years
Water	4.5% 166g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, tart, dried, sweetened versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cherries, tart, dried, sweetened has 11.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cherries, tart, dried, sweetened has 2.5 times more Calcium and 1.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 22.9 times more Sodium than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 2.6 times more Energy, 3.1 times more Carbohydrate and 97.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.