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

Weight per 300 calories

• Cherries, sweet, canned, water pack, solids and liquids: 652g
• Cherries, sweet, canned, juice pack, solids and liquids: 556g

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, water pack, solids and liquids or Cherries, sweet, canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.098% 0.017g	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% 76.7g	130g per day for Men 19-50 years
Sugars	92% 67g	94% 68.4g	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	25.7% 9.8g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	9.03% 5.06g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.8% 52μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13% 0.17mg	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	6.52% 26μg	5.56% 22.2μg	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	16% 14.3mg	15.4% 14mg	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	10% 1.5mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	6.5% 7.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.17% 71.7mg	7.78% 77.8mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	45% 0.41mg	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	29.3% 2.35mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	14.7% 0.34mg	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	14% 98mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	25% 854mg	21.4% 728mg	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	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	15.3% 568g	12.8% 472g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, water pack, solids and liquids have 1.6 times more Vitamin A, 1.4 times more Vitamin B1 and 2 times more Vitamin B2 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice 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, water pack, solids and liquids vs Cherries, sweet, canned, juice pack, solids and liquids:

• Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Copper and 1.2 times more Water than Cherries, sweet, canned, juice pack, solids and liquids.
• While Cherries, sweet, canned, juice pack, solids and liquids contain 1.4 times more Iron than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cherries, sweet, canned, water pack, solids and liquids have 7.4 times more Omega 3 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.