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

Weight per 300 calories

• Sweet Cherries: 476g
• Cherries, sour, red, canned, heavy syrup pack, solids and liquids: 330g

Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 1.4 times more energy per unit of mass than Raw Sweet Cherries, which is average in comparison to other foods. Sweet Cherries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Sweet Cherries	Cherries, sour, red, canned, 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	0.98% 0.95g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	59% 76.7g	130g per day for Men 19-50 years
Sugars	84.2% 61g	101% 73g	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	35.3% 25.6g	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	% 31.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	9.54% 3.63g	38g per day for Men 19-50 years
Protein	9% 5.05g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	13% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.92% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11% 0.15mg	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	4.76% 19μg	6.6% 26.4μg	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	37% 33.3mg	7.33% 6.6mg	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	2.22% 0.33mg	5.05% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	3.85% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.2% 62mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.52μg	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	21.4% 1.7mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	4.7% 19.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	9% 307mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	6.74% 249g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Sweet Cherries have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 5.1 times more Vitamin C and 2.2 times more Vitamin K than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 300 kcal of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain 8.3 times more Vitamin A and 1.4 times more Vitamin B9 than Raw Sweet Cherries.
• 300 calories of Sweet Cherries have insufficient amounts of Vitamin A and Vitamin B9
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin K
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Sweet Cherries have 1.9 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Water than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 300 kcal of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain 2.5 times more Iron than Raw Sweet Cherries.
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy 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 Sweet Cherries have 2.7 times more Omega 3, 2.8 times more Fiber and 2.1 times more Protein than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Sweet Cherries and Cherries, sour, red, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.