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

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Cherries, sour, red, canned, light syrup pack, solids and liquids: 667g

Cherries, sour, red, canned, light syrup pack, solids and liquids have 2.1 times more energy per unit of mass than Cherries, sour, red, canned, water pack, solids and liquids, which is average in comparison to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	99% 129g	130g per day for Men 19-50 years
Sugars	146% 106g	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	51.7% 37.5g	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	% 54g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	40.2% 15.3g	14% 5.33g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	22.6% 0.29mg	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	27.8% 111μg	13.3% 53.3μg	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	15% 13.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	50.4% 0.45mg	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	238% 19mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	21% 0.49mg	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	9.52% 66.7mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	3.1% 46.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.24% 0.47mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	14.3% 531g	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 Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Cherries, sour, red, canned, water pack, solids and liquids have 2.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Cherries, sour, red, canned, light syrup pack, solids and liquids 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 Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Cherries, sour, red, canned, water pack, solids and liquids have 2.3 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Sodium, 2.1 times more Zinc and 2.4 times more Water than Cherries, sour, red, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Cherries, sour, red, canned, water pack, solids and liquids have 2.2 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.