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

Weight per 300 calories

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

Apricots Canned in Heavy Syrup, Drained have 2 times more energy per unit of mass than Cherries, sour, canned, water pack, drained, which is average in comparison to other foods. Cherries, sour, canned, water pack, drained having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cherries, sour, canned, water pack, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	39% 0.35mg	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	57% 4.57mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	NA	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	16.3% 114mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	NA	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	0.96% 14.5mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	17% 631g	7.58% 280g	3700g per day for Men 19-50 years

Cherries, Sour, Canned, Water Pack, Drained VS Canned Apricots Nutrients Per 300 Kcal

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

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

• 300 calories of Cherries, sour, canned, water pack, drained have 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 Canned Apricots.
• While 300 kcal of Apricots Canned in Heavy Syrup, Drained contain 5.2 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• 300 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cherries, sour, canned, water pack, drained have 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 and 2.3 times more Water than Canned Apricots.
• 300 calories of Canned Apricots lack sufficient amounts of Calcium
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, sour, canned, water pack, drained have 2.1 times more Protein than Canned Apricots.
• While 300 kcal of Apricots Canned in Heavy Syrup, Drained contain 1.4 times more Sugars than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Apricots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Canned Apricots provide inadequate amounts of Protein