Comparing Nutrients in 1 pound Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13% 376kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 96g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	101% 73.4g	15.4% 11g	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	32.5% 23.5g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 9.98g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	39% 0.51mg	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	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	18% 16.3mg	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	5.14% 0.77mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	52% 0.47mg	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% 1.6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	88.7% 2.04mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	72.6% 1089mg	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	9.5% 352g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.5 times more Vitamin B2 and 1.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 76.6 times more Vitamin A, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6, 2 times more Vitamin B9, 4.3 times more Vitamin E and 10.9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.4 times more Copper than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.5 times more Iron, 9.4 times more Manganese, 80 times more Sodium and 2.9 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 3.6 times more Energy, 2.8 times more Omega 3, 4 times more Carbohydrate and 6.6 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 lb.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.