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

Weight per 300 calories

• Cherries, sour, canned, water pack, drained: 714g
• Frozen Carrots: 833g

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 Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	69% 50g	54.7% 39.7g	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	27.5% 20g	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.071g	% 33.8g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	72.4% 27.5g	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	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.2% 58μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	NA	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	17% 631g	20.3% 750g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cherries, sour, canned, water pack, drained have 1.5 times more Vitamin B2 than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 2.4 times more Vitamin B6, 9.7 times more Vitamin C and 2.5 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cherries, sour, canned, water pack, drained have 1.2 times more Iron than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 3.8 times more Calcium, 1.8 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 19.8 times more Sodium and 5.5 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Frozen 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 1.3 times more Sugars and 7.7 times more Fructose than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 3.2 times more Fiber and 1.3 times more Protein than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.