Comparing Nutrients in 300 calories Cherries, sour, canned, water pack, drained VS Boiled Carrots

Weight per 300 calories

• Cherries, sour, canned, water pack, drained: 714g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	69% 50g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.071g	% 23g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.2% 58μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	NA	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	17% 631g	21% 773g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cherries, sour, canned, water pack, drained have 1.2 times more Vitamin B2 than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 3.2 times more Vitamin B1, 3 times more Vitamin B3, 6.8 times more Vitamin B5, 3.9 times more Vitamin B6, 14.4 times more Vitamin C and 2 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 300 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cherries, sour, canned, water pack, drained vs Boiled Carrots:

• 300 calories of Cherries, sour, canned, water pack, drained have 1.6 times more Iron than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 3.3 times more Calcium, 1.5 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium, 17.4 times more Sodium and 3.4 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Boiled Carrots contain similar levels of Water per 300 calories.
• 300 calories of Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, sour, canned, water pack, drained have 1.7 times more Sugars and 6.5 times more Fructose than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 3 times more Fiber and 1.3 times more Protein than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Boiled Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.