Comparing Nutrients in 1 kilogram Blanched Almonds VS Cherries, sweet, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	203% 5900kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	133% 173g	130g per day for Men 19-50 years
Sugars	64% 46.3g	218% 158g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	39.5% 15g	38g per day for Men 19-50 years
Protein	382% 214g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	23% 0.3mg	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	123% 490μg	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	41% 37mg	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	1583% 238mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	236% 2360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	161% 1.45mg	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	410% 32.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	26% 0.6mg	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	687% 4810mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cherries, sweet, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 1 kilogram of Blanched Almonds has 9.1 times more Vitamin B1, 17.3 times more Vitamin B2, 8.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 12.3 times more Vitamin B9 and 103.3 times more Vitamin E than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids contains more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 1 kilogram of Blanched Almonds has 26.2 times more Calcium, 7.1 times more Copper, 9.1 times more Iron, 29.8 times more Magnesium, 30.6 times more Manganese, 26.7 times more Phosphorus, 4.5 times more Potassium, more Selenium and 29.7 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids contains 18.1 times more Water than Blanched Almonds.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 8.8 times more Energy, 350.1 times more Fat, 116.3 times more Saturated Fat, 537.6 times more Omega 6, 6.6 times more Fiber and 35.1 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids contains 3.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cherries, sweet, canned, light syrup pack, solids and liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 in one kilogram.