Comparing Nutrients in 300 calories Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids VS Sweet Cherries

Weight per 300 calories

• Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids: 263g
• Sweet Cherries: 476g

Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 1.8 times more energy per 100g than Sweet Cherries. It has average energy density when compared to other foods. Raw Sweet Cherries having low energy density.

Discover which food has more nutrients per 300 calories - Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids or Sweet Cherries?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	7.74% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	84.2% 61g	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	35.3% 25.6g	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	NA	% 31.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	5.54% 2.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	10.2% 92μg	1.6% 14.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	18% 0.23mg	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	4.6% 18.4μg	4.76% 19μg	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	5.56% 5mg	37% 33.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	2.63% 26.3mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	31.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.52μg	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	41.4% 3.3mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 23.7mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	4.96% 184g	10.6% 392g	3700g per day for Men 19-50 years

Cherries, Sour, Red, Canned, Extra Heavy Syrup Pack, Solids And Liquids VS Sweet Cherries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids or Sweet Cherries?

Lets compare vitamin content per 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Sweet Cherries:

• 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 6.4 times more Vitamin A than Sweet Cherries.
• While 300 kcal of Raw Sweet Cherries contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B5, 2 times more Vitamin B6 and 6.7 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 300 calories of Sweet Cherries have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids vs Sweet Cherries:

• 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 1.9 times more Iron than Sweet Cherries.
• While 300 kcal of Raw Sweet Cherries contain 2.4 times more Calcium, 1.7 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 4.4 times more Potassium and 2.1 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Sweet Cherries contain 3.4 times more Omega 3, 4.8 times more Fiber and 2.7 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids and Sweet Cherries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 6 in 300 calories.