Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sweet Cherries	Recommended Dietary Allowance
Energy	3.6% 104kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	56% 72.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	17% 0.22mg	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	9.07% 36.3μg	4.54% 18μg	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	10% 9.07mg	35.3% 31.8mg	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	22% 3.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sweet Cherries	Recommended Dietary Allowance
Calcium	14% 141mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	29.5% 2.36mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sweet Cherries per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Sweet Cherries:

• 1 pound of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6, 2 times more Vitamin B9, 10.4 times more Vitamin E and 4.7 times more Vitamin K than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sweet Cherries provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Sweet Cherries:

• 1 pound of Canned Carrots with Liquids and Salt has 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 6.4 times more Manganese, more Sodium and 4.1 times more Zinc than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sweet Cherries contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sweet Cherries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sweet Cherries contains 2.7 times more Energy, 3 times more Carbohydrate and 5.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sweet Cherries offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.