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

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	7.2% 209kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	41% 53.3g	130g per day for Men 19-50 years
Sugars	56.4% 41g	64% 46.5g	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	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	19% 7.26g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	22% 200μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	10.5% 0.14mg	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	5.67% 22.7μg	4.54% 18μg	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	8.57% 7.7mg	11% 9.98mg	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	1.5% 0.23mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.9% 59mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	37.8% 0.34mg	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	30% 2.4mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	12.2% 0.28mg	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	10.4% 72.6mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10.7% 395g	3700g per day for Men 19-50 years

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

• Frozen Red Sour Cherries have 5.5 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 3 times more Vitamin B3, 1.3 times more Vitamin C and 4.6 times more Vitamin E than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin K per 1 lb.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Red Sour Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

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

Comparison of macro-nutrients per 1 pound:

• Frozen Red Sour Cherries have 3.4 times more Omega 3 than Cherries, sweet, canned, water pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.