Comparing Nutrients in 1 pound Cherries, sweet, canned, light syrup pack, solids and liquids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.5% 304kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	75% 98g	130g per day for Men 19-50 years
Sugars	99% 71.6g	10.6% 7.7g	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	18% 6.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	105% 1.37mg	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	10.2% 41μg	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	18.6% 16.8mg	64.5% 58mg	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	6.96% 1.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	108% 0.98mg	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	20.4% 1.63mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	31.8% 0.73mg	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	11.7% 81.6mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 370g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sweet, canned, light syrup pack, solids and liquids versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids vs Baked Potato Flesh:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 2 times more Vitamin B2 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 5 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B5, 10 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.5 times more Vitamin C than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, light syrup pack, solids and liquids vs Baked Potato Flesh:

• 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Copper, 2.8 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium and 2.9 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Baked Potato Flesh contain similar levels of Iron and Water per one pound.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Zinc
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 9.3 times more Sugars than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Energy and 3.2 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Baked Potato Flesh offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.