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

Weight per 300 calories

• Cherries, sour, red, canned, heavy syrup pack, solids and liquids: 330g
• Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids: 263g

Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 1.3 times more energy per unit of mass than Cherries, sour, red, canned, heavy syrup pack, solids and liquids, which is average in comparison to other foods. Cherries, sour, red, canned, heavy syrup pack, solids and liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	59% 77g	130g per day for Men 19-50 years
Sugars	101% 73g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.54% 3.63g	5.54% 2.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13% 119μg	10.2% 92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.92% 0.35mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	8.9% 0.12mg	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	6.6% 26.4μg	4.6% 18.4μg	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	7.33% 6.6mg	5.56% 5mg	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	5.05% 0.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.85% 4.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.63% 26.3mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	19% 0.17mg	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	53.6% 4.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.8mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	8% 0.18mg	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	4.7% 33mg	3.4% 23.7mg	700mg per day for Men 19-50 years
Potassium	9% 307mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	6.74% 249g	4.96% 184g	3700g per day for Men 19-50 years

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

• Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 1.7 times more Fiber and 1.3 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.