Comparing Nutrients in 500 calories Cherries, sour, canned, water pack, drained VS Acorns

Weight per 500 Calories

• Cherries, sour, canned, water pack, drained: 1191g
• Acorns: 129g

100g of Acorns have 9.2 times more energy than 100g of Cherries, sour, canned, water pack, drained, having high energy density when compared to other foods.100g of Cherries, sour, canned, water pack, drained have low energy density.

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Acorns	6%	53%	41%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Acorns	Recommended Dietary Allowance
Energy	22.7% 500kcal	22.7% 500kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	2.58% 2.5g	31.8% 31g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	NA	12.5% 4g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	NA	NA	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	NA	35% 5.94g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	115% 83.2g	NA	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	NA	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	14.7% 8.2g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	25% 0.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	59.5% 0.77mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	19.3% 3.1mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	9.76% 0.49mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	43% 0.56mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	NA	28% 112μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	3.97% 3.57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	80.4% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Cherries, sour, canned, water pack, drained	Acorns	Recommended Dietary Allowance
Calcium	13% 131mg	5.3% 53mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	NA	89% 0.8mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	12.8% 1.02mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	22.7% 95mg	19% 80mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	30.5% 0.7mg	75% 1.73mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	14.6% 102mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	40.3% 1369mg	20.5% 696mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	NA	NA	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	3.17% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	7.58% 0.83mg	6% 0.66mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	28.4% 1051g	0.97% 36g	3700g per day for Men 19-50 years

Cherries, Sour, Canned, Water Pack, Drained VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 kcal - Cherries, sour, canned, water pack, drained or Acorns?

Lets compare vitamin content per 500 calories of Cherries, sour, canned, water pack, drained vs Acorns:

• 500 calories of Cherries, sour, canned, water pack, drained have 2.1 times more Vitamin B1, 5.1 times more Vitamin B2 and 1.3 times more Vitamin B3 than Acorns.
• While 500 kcal of Raw Acorns contain 1.9 times more Vitamin B5 than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Acorns provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5
• Both Cherries, sour, canned, water pack, drained as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cherries, sour, canned, water pack, drained vs Acorns:

• 500 calories of Cherries, sour, canned, water pack, drained have 2.5 times more Calcium, 7.5 times more Iron, 1.9 times more Phosphorus, 2 times more Potassium and 29.2 times more Water than Acorns.
• While 500 kcal of Raw Acorns contain 2.5 times more Manganese than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Acorns contain similar levels of Magnesium per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Calcium
• Both Cherries, sour, canned, water pack, drained as well as Raw Acorns lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sour, canned, water pack, drained have 2.4 times more Carbohydrate than Acorns.
• While 500 kcal of Raw Acorns contain 12.3 times more Fat than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Acorns offer comparable quantities of Energy and Protein per 500 calories.