Comparing Nutrients in 300 calories Sweet Cherries VS Almonds

Weight per 300 calories

• Sweet Cherries: 476g
• Almonds: 51.8g

Almonds have 9.2 times more energy per unit of mass than Raw Sweet Cherries, which is very high in comparison to other foods. Sweet Cherries having low energy density.

Which food has more nutrients per 300 calories - Sweet Cherries or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	84.2% 61g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 2.05g	g per day for Men 19-50 years
Fiber	26.3% 10g	17% 6.48g	38g per day for Men 19-50 years
Protein	9% 5.05g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.76% 19μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.6μg	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Cherries vs Almonds:

• Raw Sweet Cherries have 1.2 times more Vitamin B1, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 39.8 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Cherries vs Almonds:

• Raw Sweet Cherries have 2.8 times more Potassium and 171.4 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium, 1.9 times more Copper, 2.7 times more Magnesium, 3.4 times more Manganese, 5.1 times more Molybdenum, 2.5 times more Phosphorus, more Selenium and 4.8 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Cherries have 79.7 times more Omega 3, 6.8 times more Carbohydrate, 27.1 times more Sugars, 448.7 times more Fructose and 1.5 times more Fiber than Almonds.
• While Almonds contain 27.2 times more Fat, 10.9 times more Saturated Fat, 49.7 times more Omega 6 and 2.2 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.