Comparing Nutrients in 1 pound Frozen Red Sour Cherries VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.72% 0.12g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	56.4% 41g	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	19% 7.26g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	22% 200μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	17% 0.22mg	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	35.3% 31.8mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	12% 50mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	29.6% 1007mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 14.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 4.1 times more Vitamin C and 1.4 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Calcium, Magnesium, Manganese and Water per 1 lb.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Red Sour Cherries have 2.5 times more Omega 3 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Protein per 1 lb.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.