Comparing Nutrients in 1 pound Sweet Cherries VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.61% 0.1g	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	74.2% 96g	130g per day for Men 19-50 years
Sugars	80.2% 58g	101% 73.4g	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	32.5% 23.5g	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	% 36g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 9.98g	g per day for Men 19-50 years
Fiber	25% 9.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.68% 0.1mg	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	18% 16.3mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	71.6% 0.64mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.47% 0.22mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	19.3% 658mg	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	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cherries, sweet, canned, pitted, 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, sweet, canned, pitted, 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, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 pound of Sweet Cherries has 1.3 times more Vitamin B1, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 2.6 times more Vitamin B3 than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin B3
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids 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 Sweet Cherries vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 pound of Sweet Cherries has 1.2 times more Magnesium, 1.5 times more Manganese and 1.5 times more Potassium than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 2.4 times more Copper than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain similar levels of Iron, Phosphorus and Water per one pound.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Cherries has 1.5 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids offer comparable quantities of Fructose per one pound.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.