Comparing Nutrients in 500 calories Cherries, sour, red, canned, water pack, solids and liquids VS Carrots

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	90% 117g	130g per day for Men 19-50 years
Sugars	146% 106g	79.7% 58g	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	51.7% 37.5g	9.25% 6.7g	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	% 54g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 14g	% 43.8g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	90% 34g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	58% 232μg	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	32.4% 29mg	80% 72mg	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	21.3% 3.2mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Carrots	Recommended Dietary Allowance
Calcium	15.3% 153mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	238% 19mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	76% 1.74mg	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	20% 139mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherries, sour, red, canned, water pack, solids and liquids vs Carrots:

• Raw Carrots contain 19.3 times more Vitamin A, 3.4 times more Vitamin B1, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9, 2.5 times more Vitamin C, 2.5 times more Vitamin E and 8.3 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cherries, sour, red, canned, water pack, solids and liquids vs Carrots:

• Cherries, sour, red, canned, water pack, solids and liquids have 1.8 times more Copper and 5.2 times more Iron than Raw Carrots.
• While Raw Carrots contain 2.6 times more Calcium, 1.8 times more Magnesium, 1.7 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium, 8.7 times more Sodium and 3 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Carrots have similar amounts of Water per 500 kcal.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cherries, sour, red, canned, water pack, solids and liquids have 8.5 times more Omega 3, 1.8 times more Sugars and 5.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 5.9 times more Omega 6 and 2.2 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.