Comparing Nutrients in 1 pound Boiled Carrots VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Boiled Carrots	Red Sour Cherries	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	53% 38.5g	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	2.25% 1.63g	22% 16g	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	% 1.8g	% 19g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 3.63g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	429% 3865μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	15.4% 0.2mg	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	16% 63.5μg	9.07% 36.3μg	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	18% 16.3mg	50.4% 45.4mg	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	31% 4.67mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Sour Cherries	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	22% 0.51mg	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	19.4% 136mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 409g	10.6% 391g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Red Sour Cherries:

• Boiled and Drained Carrots have 13.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, 14.7 times more Vitamin E and 6.5 times more Vitamin K than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Sour Cherries have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Red Sour Cherries:

• Boiled and Drained Carrots have 1.9 times more Calcium, 1.4 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, more Selenium, 19.3 times more Sodium and 2 times more Zinc than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 6.1 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Sour Cherries have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.9 times more Fiber than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.4 times more Energy, 44 times more Omega 3, 1.5 times more Carbohydrate, 2.5 times more Sugars, 9.8 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.