Comparing Nutrients in 1 pound Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	14.2% 413kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	27% 35g	130g per day for Men 19-50 years
Sugars	139% 101g	25.5% 18.5g	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	NA	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	18% 163μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	6.96% 1.04mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	41.3% 0.37mg	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	73.7% 5.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	33% 0.76mg	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	6.48% 45.4mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.28% 343g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sour, red, canned, heavy syrup pack, solids and liquids versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Boiled and Drained Frozen Carrots contains 23.5 times more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin E and 9.7 times more Vitamin K than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2.5 times more Iron than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.5 times more Calcium, 1.8 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 8.4 times more Sodium and 5.8 times more Zinc than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Cooked Frozen Carrots contain similar levels of Copper and Water per one pound.
• 1 pound of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2.5 times more Energy, 3 times more Carbohydrate and 5.4 times more Sugars than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.1 times more Omega 3 and 3 times more Fiber than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.