Comparing Nutrients in 1 pound Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	18% 517kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	38.5% 50g	130g per day for Men 19-50 years
Sugars	NA	56.4% 41g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	19% 7.26g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.62% 0.74mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	23.4% 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	7.94% 31.8μg	5.67% 22.7μg	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	9.58% 8.6mg	8.57% 7.7mg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	45.4% 0.41mg	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	71.4% 5.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	11.2% 0.26mg	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	5.83% 41mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.55% 316g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Frozen Red Sour Cherries:

• Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 1.4 times more Vitamin B9 than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 1.3 times more Vitamin A, 2.8 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids and Frozen Red Sour Cherries have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 1 lb.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Frozen Red Sour Cherries:

• Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 2.4 times more Iron and 1.2 times more Manganese than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 1.3 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 2.5 times more Energy and 2.7 times more Carbohydrate than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 4.6 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.