Comparing Nutrients in 1 pound Cherries, sweet, canned, water pack, solids and liquids VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.72% 0.12g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	64% 46.5g	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17% 0.22mg	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	4.54% 18μg	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	35.3% 31.8mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	5% 50mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	29.6% 1007mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, water pack, solids and liquids VS Sweet 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 Sweet 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 Sweet Cherries:

• 1 pound of Cherries, sweet, canned, water pack, solids and liquids has 1.2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin C 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 B1
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, 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 Sweet Cherries:

• 1 pound of Cherries, sweet, canned, water pack, solids and liquids has 1.3 times more Copper than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 1.4 times more Phosphorus and 1.7 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Sweet Cherries contain similar levels of Iron, Magnesium, Manganese and Water per one pound.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sweet Cherries contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Fiber than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Sweet Cherries offer comparable quantities of Sugars per one pound.
• 1 pound of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.