Comparing Nutrients in 300 calories Cherries, sour, canned, water pack, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Weight per 300 calories

• Cherries, sour, canned, water pack, drained: 714g
• Cherries, sweet, canned, pitted, heavy syrup, drained: 361g

Cherries, sweet, canned, pitted, 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.

Which food has more nutrients per 300 calories - Cherries, sour, canned, water pack, drained or Cherries, sweet, canned, pitted, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	69% 50g	80.7% 58.5g	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	22% 8.3g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	4.8% 43.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.63% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.1% 0.08mg	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	4.5% 18μg	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	14.5% 13mg	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	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.2% 58μg	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	70.7% 0.64mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	7.75% 32.5mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	7.54% 0.17mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	17% 631g	7.6% 281g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 17.8 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 6.1 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 2.2 times more Calcium, 3.6 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Zinc and 2.2 times more Water than Cherries, sweet, canned, pitted, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Cherries, sour, canned, water pack, drained have 1.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sour, canned, water pack, drained and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.