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

Weight per 500 calories

• Cherries, sweet, canned, water pack, solids and liquids: 1087g
• Almonds: 86.4g

Almonds have 12.6 times more energy per unit of mass than Cherries, sweet, canned, water pack, solids and liquids, which is very high in comparison to other foods. Cherries, sweet, canned, water pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cherries, sweet, 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	1.46% 1.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	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	1.2% 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	98% 128g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	154% 112g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	15% 8.37g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	9.66% 87μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	11% 43.5μg	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	26.6% 24mg	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	16.7% 2.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	49% 3.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	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	23.3% 163mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	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	0.72% 11mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25.6% 946g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherries, sweet, canned, water pack, solids and liquids vs Almonds:

• Cherries, sweet, canned, water pack, solids and liquids have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 and 8.9 times more Vitamin E than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Cherries, sweet, 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, sweet, canned, water pack, solids and liquids vs Almonds:

• Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Iron, 2.2 times more Potassium and 248.5 times more Water than Almonds.
• While Almonds contain 1.9 times more Calcium, 2.4 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, more Selenium and 3.1 times more Zinc than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cherries, sweet, canned, water pack, solids and liquids have 79.7 times more Omega 3, 6.9 times more Carbohydrate, 29.7 times more Sugars and 1.5 times more Fiber than Almonds.
• While Almonds contain 30.5 times more Fat, 10.8 times more Saturated Fat, 51.5 times more Omega 6 and 2.2 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Almonds have similar amounts of Energy per 500 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.