Comparing Nutrients in 300 calories Red Sour Cherries VS Cherries, sour, red, canned, water pack, solids and liquids

Weight per 300 calories

• Red Sour Cherries: 600g
• Cherries, sour, red, canned, water pack, solids and liquids: 833g

Red Sour Cherries have 1.4 times more energy per 100g than Cherries, sour, red, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Red Sour Cherries or Cherries, sour, red, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	70.3% 51g	87.4% 63.3g	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	29% 21g	31% 22.5g	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	% 25g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 8.33g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	24% 9.17g	38g per day for Men 19-50 years
Protein	10.7% 6g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	42.7% 384μg	35% 317μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.2% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	28.2% 0.37mg	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	12% 48μg	16.7% 66.7μg	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	66.7% 60mg	19.4% 17.5mg	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	2.8% 0.42mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.6% 96mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	65% 0.58mg	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	24% 1.92mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	27.5% 0.63mg	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	13% 90mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	14% 517g	20.3% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Sour Cherries vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Red Sour Cherries have 1.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B5 and Vitamin K per 300 kcal.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Sour Cherries vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Red Sour Cherries have 1.3 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 5.9 times more Iron, 3.2 times more Sodium and 1.5 times more Water than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sour Cherries have 2.1 times more Omega 3 than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 kcal.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.