Comparing Nutrients in 500 calories Red Sour Cherries VS Stewed Canned Tomatoes

Weight per 500 calories

• Red Sour Cherries: 1000g
• Stewed Canned Tomatoes: 1923g

Red Sour Cherries have 1.9 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Red Sour Cherries or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Red Sour Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	92% 119g	130g per day for Men 19-50 years
Sugars	117% 85g	93% 67.7g	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	48.4% 35g	50% 36g	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	% 41.8g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 8g	% 0.38g	g per day for Men 19-50 years
Fiber	42% 16g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	18% 10g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	71% 640μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	25% 0.33mg	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	20% 80μg	24% 96μg	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	111% 100mg	169% 152mg	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	4.67% 0.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16% 160mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	239% 2.15mg	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	40% 3.2mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	49.3% 1.13mg	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	21.4% 150mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	23.3% 861g	47.6% 1760g	3700g per day for Men 19-50 years

Red Sour Cherries VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Sour Cherries or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Red Sour Cherries vs Stewed Canned Tomatoes:

• 500 calories of Red Sour Cherries have 3.7 times more Vitamin A and 1.3 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin C, 22.8 times more Vitamin E and 2.2 times more Vitamin K than Raw Red Sour Cherries.
• Both Red Sour Cherries and Stewed Canned Tomatoes provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• Both Raw Red Sour Cherries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Sour Cherries vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.1 times more Calcium, 2.1 times more Copper, 8 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, more Selenium, 141.7 times more Sodium, 3.3 times more Zinc and 2 times more Water than Raw Red Sour Cherries.
• Both Red Sour Cherries and Stewed Canned Tomatoes contain similar levels of Manganese per 500 calories.
• 500 calories of Red Sour Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Sour Cherries have 7.6 times more Omega 3 and 1.3 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Protein than Raw Red Sour Cherries.
• Both Red Sour Cherries and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Fructose and Fiber per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.