Comparing Nutrients in 1 kilogram Almonds VS Sweet Cherries

Macros Ratio

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

Macro Nutrients

	Almonds	Sweet Cherries	Recommended Dietary Allowance
Energy	200% 5790kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	123% 160g	130g per day for Men 19-50 years
Sugars	60% 43.5g	177% 128g	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	1.5% 1.1g	74% 53.7g	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	% 1.7g	% 66g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 1.5g	g per day for Men 19-50 years
Fiber	329% 125g	55.3% 21g	38g per day for Men 19-50 years
Protein	378% 212g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	10% 40μg	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	77.8% 70mg	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	1709% 256mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Cherries	Recommended Dietary Allowance
Calcium	269% 2690mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	464% 37mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	21.6% 9.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	22.2% 823g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Sweet Cherries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sweet Cherries:

• Almonds have 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.
• While Raw Sweet Cherries contain 18.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Raw Sweet Cherries contain 8.7 times more Omega 3, 2.9 times more Sugars and 48.8 times more Fructose than Almonds.
• Both Almonds as well as Raw Sweet Cherries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.