Comparing Nutrients in 500 calories Cherries, sour, canned, water pack, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Weight per 500 calories

• Cherries, sour, canned, water pack, drained: 1191g
• Cherries, sweet, canned, pitted, heavy syrup, drained: 602g

Cherries, sweet, canned, pitted, heavy syrup, drained have 2 times more energy per unit of mass than Cherries, sour, canned, water pack, drained, which is average in comparison to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Which food has more nutrients per 500 calories - Cherries, sour, canned, water pack, drained or Cherries, sweet, canned, pitted, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	98% 127g	130g per day for Men 19-50 years
Sugars	115% 83.2g	134% 97g	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	46% 33.2g	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	% 50g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	36.5% 14g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	7.23% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	10% 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	NA	7.53% 30μg	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	3.97% 3.57mg	24% 21.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.83% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.4% 96μg	4.5% 5.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	13% 131mg	6.02% 60.2mg	1000mg per day for Men 19-50 years
Copper	NA	118% 1.06mg	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	95% 7.6mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.2mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	12.6% 0.29mg	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	27.2% 190mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.48% 0.6mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	12.6% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 17.8 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 6.1 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 2.2 times more Calcium, 3.6 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Zinc and 2.2 times more Water than Cherries, sweet, canned, pitted, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Cherries, sour, canned, water pack, drained have 1.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sour, canned, water pack, drained and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.