Comparing Nutrients in 300 calories Canned Apricots VS Cherries, sour, canned, water pack, drained

Weight per 300 calories

• Canned Apricots: 361g
• Cherries, sour, canned, water pack, drained: 714g

Canned Apricots have 2 times more energy per 100g than Cherries, sour, canned, water pack, drained. It has average energy density when compared to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Which food has more nutrients per 300 calories - Canned Apricots or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Canned Apricots	3%	1%	96%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.079% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	93% 67.4g	69% 50g	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	27.5% 20g	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	% 0.071g	g per day for Men 19-50 years
Fiber	25.7% 9.76g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.67% 0.087mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	26% 0.34mg	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	1.8% 7.23μg	NA	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	12.4% 11.2mg	2.4% 2.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.94% 12μg	48.2% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.86% 78.6mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.6% 1.1mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	NA	18.3% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 47mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.66% 0.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.96% 14.5mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	7.58% 280g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Apricots vs Cherries, sour, canned, water pack, drained:

• Apricots Canned in Heavy Syrup, Drained have 5.2 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 2.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 4.9 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Apricots vs Cherries, sour, canned, water pack, drained:

• Cherries, sour, canned, water pack, drained contain 2.2 times more Calcium, 4.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Zinc and 2.3 times more Water than Apricots Canned in Heavy Syrup, Drained.

Comparison of macro-nutrients per 300 calories:

• Apricots Canned in Heavy Syrup, Drained have 1.4 times more Sugars than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 2.1 times more Protein than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Cherries, sour, canned, water pack, drained have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Apricots Canned in Heavy Syrup, Drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.