Comparing Nutrients in 300 calories Sweet Cherries VS Frozen Red Sour Cherries

Weight per 300 calories

• Sweet Cherries: 476g
• Frozen Red Sour Cherries: 652g

Sweet Cherries have 1.4 times more energy per 100g than Frozen Red Sour Cherries. It has low energy density when compared to other foods. Frozen Red Sour Cherries having low energy density.

Discover which food has more nutrients per 300 calories - Sweet Cherries or Frozen Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.96% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.57% 0.44g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	84.2% 61g	81% 59g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	9% 5.05g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	32% 287μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	33.6% 0.44mg	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	8.15% 32.6μg	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	12.3% 11mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	6.2% 62mg	8.48% 84.8mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	65.2% 0.59mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	14% 58.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16% 0.37mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	23.8% 809mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.43% 6.52mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	10.6% 392g	15.4% 569g	3700g per day for Men 19-50 years

Sweet Cherries VS Frozen Red Sour Cherries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Cherries or Frozen Red Sour Cherries?

Lets compare vitamin content per 300 calories of Sweet Cherries vs Frozen Red Sour Cherries:

• 300 calories of Sweet Cherries have 3 times more Vitamin C than Frozen Red Sour Cherries.
• While 300 kcal of Frozen Red Sour Cherries contain 20.1 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries provide similar amounts of Vitamin B5 and Vitamin K per 300 calories.
• 300 calories of Sweet Cherries have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries 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 Frozen Red Sour Cherries:

• 300 calories of Sweet Cherries have 1.3 times more Potassium than Frozen Red Sour Cherries.
• While 300 kcal of Frozen Red Sour Cherries contain 1.4 times more Calcium, 2.1 times more Copper, 2 times more Iron and 1.5 times more Water than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries contain similar levels of Magnesium, Manganese and Phosphorus per 300 calories.
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Red Sour Cherries contain 3.4 times more Omega 3 than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 in 300 calories.