Comparing Nutrients in 1 pound Red Sour Cherries VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Red Sour Cherries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	53% 38.5g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	38.7% 0.5mg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Sour Cherries vs Tomatoes in Juice with Salt:

• Raw Red Sour Cherries have 3.2 times more Vitamin A and 1.2 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B6, 1.3 times more Vitamin C and 8.4 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Raw Red Sour Cherries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Sour Cherries vs Tomatoes in Juice with Salt:

• Raw Red Sour Cherries have 2 times more Copper and 1.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium, 1.8 times more Iron, more Selenium and 38.3 times more Sodium than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Sour Cherries have 3.1 times more Energy, 11 times more Omega 3, 3.5 times more Carbohydrate, 3.3 times more Sugars, 2.7 times more Fructose and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Red Sour Cherries and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 1 lb.
• Both Raw Red Sour Cherries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.