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

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.08% 0.014g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	80.2% 58g	77% 56g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.5% 0.14mg	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	35.3% 31.8mg	12.6% 11.3mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.9% 59mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	36.8% 0.33mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12% 0.28mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10% 373g	10.4% 385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Cherries vs Cherries, sweet, canned, juice pack, solids and liquids:

• Raw Sweet Cherries have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sweet, canned, juice pack, solids and liquids.
• While Cherries, sweet, canned, juice pack, solids and liquids contain 2.6 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweet Cherries vs Cherries, sweet, canned, juice pack, solids and liquids:

• Raw Sweet Cherries have 1.7 times more Potassium than Cherries, sweet, canned, juice pack, solids and liquids.
• While Cherries, sweet, canned, juice pack, solids and liquids contain 1.6 times more Iron than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Cherries have 8.7 times more Omega 3 and 1.4 times more Fiber than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Raw Sweet Cherries and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.