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

Weight per 300 calories

• Cherries, sweet, canned, juice pack, solids and liquids: 556g
• Cherries, sweet, canned, light syrup pack, solids and liquids: 448g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cherries, sweet, canned, juice pack, solids and liquids or Cherries, sweet, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	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	0.11% 0.11g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	6.44% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.098% 0.017g	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	59% 76.7g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	94% 68.4g	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	22% 8.33g	17.7% 6.7g	38g per day for Men 19-50 years
Protein	9.03% 5.06g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.84% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.56% 22.2μg	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	15.4% 14mg	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	8.5% 1.28mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.78% 77.8mg	4.03% 40.3mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	40.3% 3.22mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.5% 122mg	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	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	1.1% 16.7mg	0.9% 13.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.07% 0.45mg	11mg per day for Men 19-50 years
Water	12.8% 472g	9.87% 365g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, juice pack, solids and liquids have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.4 times more Vitamin B2 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Vitamin A, Vitamin B1 and Vitamin C per 300 kcal.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cherries, sweet, canned, juice pack, solids and liquids have 1.9 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Zinc and 1.3 times more Water than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.6 times more Copper than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Potassium per 300 kcal.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cherries, sweet, canned, juice pack, solids and liquids have 1.2 times more Fiber and 1.9 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 6.2 times more Omega 3 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.