Comparing Nutrients in 1 kilogram Canned Maraschino Cherries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Maraschino Cherries	Almonds	Recommended Dietary Allowance
Energy	57% 1650kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	119% 38g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	166% 216g	130g per day for Men 19-50 years
Sugars	535% 388g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	329% 125g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	0% 0μg	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	0% 0mg	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	3.33% 0.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	1146% 10.3mg	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	53.8% 4.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	4.3% 30mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	15.5% 573g	1.2% 44g	3700g per day for Men 19-50 years

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

• Drained Canned Maraschino Cherries have more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 904.5 times more Vitamin B3, 8.7 times more Vitamin B5, 27.4 times more Vitamin B6, more Vitamin B9 and 512.6 times more Vitamin E than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Maraschino Cherries vs Almonds:

• Drained Canned Maraschino Cherries have 13 times more Water than Almonds.
• While Almonds contain 5 times more Calcium, 7.2 times more Copper, 8.6 times more Iron, 67.5 times more Magnesium, 181.6 times more Manganese, 160.3 times more Phosphorus, 34.9 times more Potassium, 20.5 times more Selenium and 12 times more Zinc than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Maraschino Cherries have 9 times more Omega 3, 1.9 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 3.5 times more Energy, 237.8 times more Fat, 97.5 times more Saturated Fat, 440.1 times more Omega 6, 3.9 times more Fiber and 96.1 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.