Comparing Nutrients in 1 pound Cherries, sour, canned, water pack, drained VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.57% 191kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	15.4% 11g	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	17.5% 12.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.045g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	39% 0.51mg	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	NA	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	1.5% 1.36mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5% 50mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	52% 0.47mg	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	36.3% 2.9mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	88.7% 2.04mg	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	10.4% 72.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 401g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cherries, sour, canned, water pack, drained vs Canned Carrots with Liquids and Salt:

• Cherries, sour, canned, water pack, drained have 1.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.7 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin K per 1 lb.
• Both Cherries, sour, canned, water pack, drained as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cherries, sour, canned, water pack, drained vs Canned Carrots with Liquids and Salt:

• Cherries, sour, canned, water pack, drained have 1.2 times more Iron than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 7.6 times more Manganese, 1.5 times more Potassium, 60 times more Sodium and 4.1 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherries, sour, canned, water pack, drained have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Fiber than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 lb.
• Both Cherries, sour, canned, water pack, drained as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.