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

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.82% 227kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	53% 38.5g	NA	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	22% 16g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.53% 0.48mg	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	50.4% 45.4mg	10% 9.07mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	34.3% 0.31mg	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	18% 1.45mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.4% 0.33mg	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	9.7% 68mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	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	10.6% 391g	9.76% 361g	3700g per day for Men 19-50 years

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

• Raw Red Sour Cherries have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Sour Cherries vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Raw Red Sour Cherries have 1.6 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, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 4.1 times more Iron than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Water per 1 lb.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Sour Cherries have 3.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.