Comparing Nutrients in 1 pound Cherries, sour, red, canned, water pack, solids and liquids VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Red Sour Cherries	Recommended Dietary Allowance
Energy	5.63% 163kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	31% 40.6g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	47.5% 34.5g	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	17% 12.2g	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	% 17.7g	% 19g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 3.63g	g per day for Men 19-50 years
Fiber	13% 5g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	19% 172μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	9.07% 36.3μg	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	10.6% 9.53mg	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	6.96% 1.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Red Sour Cherries	Recommended Dietary Allowance
Calcium	5% 50mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	52.4% 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	77.7% 6.2mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	6.48% 45.4mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 408g	10.6% 391g	3700g per day for Men 19-50 years

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

• Cherries, sour, red, canned, water pack, solids and liquids have 3.3 times more Vitamin E than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Red Sour Cherries have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cherries, sour, red, canned, water pack, solids and liquids 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 Cherries, sour, red, canned, water pack, solids and liquids vs Red Sour Cherries:

• Cherries, sour, red, canned, water pack, solids and liquids have 4.3 times more Iron than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Red Sour Cherries have similar amounts of Water per 1 lb.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Red Sour Cherries have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Sour Cherries contain 1.4 times more Energy, 2.9 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Red Sour Cherries have similar amounts of Sugars per 1 lb.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.