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

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Almonds: 86.4g

Almonds have 16.1 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.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	146% 106g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 14g	% 3.4g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	9.5% 38μg	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% 0mg	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	148% 22mg	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	Almonds	Recommended Dietary Allowance
Calcium	15.3% 153mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	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	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	0.1% 3.8g	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 Almonds:

• Cherries, sour, red, canned, water pack, solids and liquids have more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B5, 5.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 6.9 times more Vitamin E than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Almonds 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 Almonds:

• Cherries, sour, red, canned, water pack, solids and liquids have 5.9 times more Iron, 2.2 times more Potassium, 112.6 times more Sodium and 328 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 2.8 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, more Selenium and 2.8 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cherries, sour, red, canned, water pack, solids and liquids have 80.4 times more Omega 3, 6.7 times more Carbohydrate, 28.1 times more Sugars, 394.8 times more Fructose and 1.4 times more Fiber than Almonds.
• While Almonds contain 31 times more Fat, 10.3 times more Saturated Fat, 51.1 times more Omega 6 and 1.7 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Almonds have similar amounts of Energy per 500 kcal.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.