Comparing Nutrients in 1 pound Cherries, sour, red, canned, light syrup pack, solids and liquids VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	11.7% 340kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6% 3.36g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	18% 163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	75% 6mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	27.2% 0.63mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, light syrup pack, solids and liquids VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sour, red, canned, light syrup pack, solids and liquids versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids has more Vitamin A and 2 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 6.6 times more Vitamin B1, 8.5 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6 and 6.5 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sour, red, canned, light syrup pack, solids and liquids vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids has 4.3 times more Iron than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.8 times more Copper, 3.7 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 4 times more Potassium and 4.3 times more Zinc than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one pound.
• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.3 times more Fiber and 2.5 times more Protein than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.