Comparing Nutrients in 300 calories Frozen Red Sour Cherries VS Cherries, sweet, canned, light syrup pack, solids and liquids

Weight per 300 calories

• Frozen Red Sour Cherries: 652g
• Cherries, sweet, canned, light syrup pack, solids and liquids: 448g

Cherries, sweet, canned, light syrup pack, solids and liquids have 1.5 times more energy per unit of mass than Frozen Red Sour Cherries, which is low in comparison to other foods. Frozen Red Sour Cherries having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Red Sour Cherries or Cherries, sweet, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.87g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	6.44% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	81% 59g	98% 70.7g	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	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	27.5% 10.4g	17.7% 6.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	32% 287μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	7.84% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	10.3% 0.13mg	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	8.15% 32.6μg	4.48% 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	12.3% 11mg	18.4% 16.6mg	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	2.17% 0.33mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.15% 9.8μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.48% 84.8mg	4.03% 40.3mg	1000mg per day for Men 19-50 years
Copper	65.2% 0.59mg	72% 0.65mg	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	43.2% 3.46mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11.7% 0.27mg	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	15% 104mg	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.52mg	0.9% 13.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.07% 0.45mg	11mg per day for Men 19-50 years
Water	15.4% 569g	9.87% 365g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Frozen Red Sour Cherries or Cherries, sweet, canned, light syrup pack, solids and liquids?

Lets compare vitamin content per 300 calories of Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 300 calories of Frozen Red Sour Cherries have 8 times more Vitamin A, 3.1 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin K than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 300 kcal of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2 times more Vitamin B3, 1.5 times more Vitamin C and 3.2 times more Vitamin E than Frozen Red Sour Cherries.
• 300 calories of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin E
• 300 calories of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 300 calories of Frozen Red Sour Cherries have 2.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Water than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids contain similar levels of Copper per 300 calories.
• 300 calories of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Red Sour Cherries have 4.1 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.