Comparing Nutrients in 1 pound Cherries, sweet, canned, water pack, solids and liquids VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	7.2% 209kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	38.5% 50g	130g per day for Men 19-50 years
Sugars	64% 46.5g	56.4% 41g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	23.4% 0.3mg	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	5.67% 22.7μg	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	11% 9.98mg	8.57% 7.7mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	5% 50mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	45.4% 0.41mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	11.2% 0.26mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, water pack, solids and liquids VS Frozen Red Sour Cherries per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sweet, canned, water pack, solids and liquids versus 1 lb of Frozen Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, water pack, solids and liquids vs Frozen Red Sour Cherries:

• 1 pound of Cherries, sweet, canned, water pack, solids and liquids has 1.2 times more Vitamin B2, 3 times more Vitamin B3 and 1.3 times more Vitamin C than Frozen Red Sour Cherries.
• While 1 lb of Frozen Red Sour Cherries contains 5.5 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cherries, sweet, canned, water pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, water pack, solids and liquids vs Frozen Red Sour Cherries:

• 1 lb of Frozen Red Sour Cherries contains 1.5 times more Iron than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Frozen Red Sour Cherries contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Water per one pound.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Red Sour Cherries contains 3.4 times more Omega 3 than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Frozen Red Sour Cherries offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Frozen Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one pound.