Comparing Nutrients in 1 pound Sweet Cherries VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Sweet Cherries	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	102% 133g	130g per day for Men 19-50 years
Sugars	80.2% 58g	NA	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	33.6% 24.4g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	4.62% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.4% 0.2mg	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	7.94% 31.8μg	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	35.3% 31.8mg	9.58% 8.6mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	9.78% 4.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10% 373g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Cherries vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Sweet Cherries has 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.7 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 11.7 times more Vitamin A than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin A
• 1 pound of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Cherries vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Sweet Cherries has 2.2 times more Magnesium, 2.3 times more Phosphorus and 2.4 times more Potassium than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 3.5 times more Iron than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain similar levels of Copper and Manganese per one pound.
• 1 pound of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Cherries has 2.6 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.