Comparing Nutrients in 500 calories Frozen Red Sour Cherries VS Cherries, sweet, canned, light syrup pack, solids and liquids

Weight per 500 calories

• Frozen Red Sour Cherries: 1087g
• Cherries, sweet, canned, light syrup pack, solids and liquids: 746g

Cherries, sweet, canned, light syrup pack, solids and liquids have 1.5 times more energy per unit of mass than Frozen Red Sour Cherries, which is low in comparison to other foods. Frozen Red Sour Cherries having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Red Sour Cherries or Cherries, sweet, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, 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	4.93% 4.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	99% 129g	130g per day for Men 19-50 years
Sugars	135% 98g	163% 118g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.8% 17.4g	29.5% 11g	38g per day for Men 19-50 years
Protein	18% 10g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	53% 478μg	6.63% 59.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.93mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	17.2% 0.22mg	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	13.6% 54.3μg	7.46% 30μg	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	20.5% 18.5mg	30.7% 27.6mg	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	3.62% 0.54mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 141mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	120% 1.1mg	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	72% 5.76mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	19.5% 0.45mg	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	25% 174mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	39.6% 1348mg	32.5% 1104mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	1.5% 22.4mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	25.6% 948g	16.5% 609g	3700g per day for Men 19-50 years

Frozen Red Sour Cherries VS Cherries, Sweet, Canned, Light Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Red Sour Cherries or Cherries, sweet, canned, light syrup pack, solids and liquids?

Lets compare vitamin content per 500 calories of Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 500 calories of Frozen Red Sour Cherries have 8 times more Vitamin A, 3.1 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin K than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 500 kcal of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2 times more Vitamin B3, 1.5 times more Vitamin C and 3.2 times more Vitamin E than Frozen Red Sour Cherries.
• 500 calories of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin E
• 500 calories of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 500 calories of Frozen Red Sour Cherries have 2.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Water than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids contain similar levels of Copper per 500 calories.
• 500 calories of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Red Sour Cherries have 4.1 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.