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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Energy	5.63% 163kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	47.5% 34.5g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 1.36g	g per day for Men 19-50 years
Fiber	13% 5g	49% 18.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Vitamin A	19% 172μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	75.4% 0.98mg	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	13.6% 54.4μg	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	10.6% 9.53mg	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Calcium	5% 50mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 408g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sour, red, canned, water pack, solids and liquids versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Canned Tomato Paste contains 2 times more Vitamin A, 3.5 times more Vitamin B1, 3.7 times more Vitamin B2, 17.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 10.4 times more Vitamin C, 18.7 times more Vitamin E and 8.1 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sour, red, canned, water pack, solids and liquids vs Tomato Paste:

• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids has 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.3 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 7 times more Magnesium, 4 times more Manganese, 8.3 times more Phosphorus, 10.3 times more Potassium, more Selenium, 8.4 times more Sodium and 9 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 2.3 times more Energy, 2.1 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fructose, 3.7 times more Fiber and 5.6 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.