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

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Almond paste: 109g

Almond paste has 12.7 times more energy per unit of mass than Cherries, sour, red, canned, water pack, solids and liquids, which is very high in comparison to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	40% 52g	130g per day for Men 19-50 years
Sugars	146% 106g	54.6% 39.6g	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	13.8% 5.24g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	3.02% 0.039mg	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	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Calcium	15.3% 153mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	55% 0.5mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	40.6% 0.93mg	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	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	0.42% 15.4g	3700g per day for Men 19-50 years

Cherries, Sour, Red, Canned, Water Pack, Solids And Liquids VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Almond paste?

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

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 11.8 times more Vitamin B5, 15.5 times more Vitamin B6, 1.4 times more Vitamin B9, 267.2 times more Vitamin C and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 4.6 times more Vitamin E than Cherries, sour, red, canned, water pack, solids and liquids.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 2 times more Copper, 10.9 times more Iron, 4 times more Potassium and 81.3 times more Water than Almond paste.
• While 500 kcal of Almond paste contain 1.7 times more Magnesium, 2 times more Phosphorus and 1.7 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Almond paste contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Zinc
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 2.4 times more Carbohydrate, 2.7 times more Sugars and 2.9 times more Fiber than Almond paste.
• While 500 kcal of Almond paste contain 21.8 times more Fat and 29.2 times more Omega 6 than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Almond paste offer comparable quantities of Energy, Omega 3 and Protein per 500 calories.
• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 6