Comparing Nutrients in 1 pound Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	16% 463kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	NA	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.78% 2.68g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	53.4% 0.69mg	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	4.54% 18μg	16% 63.5μg	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	18% 16.3mg	18% 16.3mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	20% 1.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	30.6% 0.7mg	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	11% 77mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.9% 330g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Boiled Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids versus 1 lb of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Boiled Carrots:

• 1 lb of Boiled and Drained Carrots contains 106.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Boiled Carrots provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Boiled Carrots:

• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids has 8.2 times more Copper than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 3.3 times more Calcium, 2.7 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 19.3 times more Sodium than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Boiled Carrots contain similar levels of Iron per one pound.
• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids has 2.9 times more Energy and 3.2 times more Carbohydrate than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 2 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.