Comparing Nutrients in 1 pound Sweet Cherries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Energy	9.85% 286kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	54% 17.2g	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	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	80.2% 58g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 18g	g per day for Men 19-50 years
Fiber	25% 9.53g	149% 56.7g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.54% 18μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	9.78% 4.4μg	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	129% 14mg	11mg per day for Men 19-50 years
Water	10% 373g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Cherries vs Almonds:

• Raw Sweet Cherries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B1, 34.5 times more Vitamin B2, 23.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 11 times more Vitamin B9 and 366.1 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweet Cherries vs Almonds:

• Raw Sweet Cherries have 18.7 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 17.2 times more Copper, 10.3 times more Iron, 24.5 times more Magnesium, 31.1 times more Manganese, 46.7 times more Molybdenum, 22.9 times more Phosphorus, 3.3 times more Potassium, more Selenium and 44.6 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Cherries have 8.7 times more Omega 3, 2.9 times more Sugars and 48.8 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 249.7 times more Fat, 100.1 times more Saturated Fat, 456.4 times more Omega 6, 1.3 times more Carbohydrate, 6 times more Fiber and 20 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.