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

Weight per 500 calories

• Sweet Cherries: 794g
• Cherries, sweet, canned, water pack, solids and liquids: 1087g

Sweet Cherries have 1.4 times more energy per 100g than Cherries, sweet, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Cherries, sweet, canned, water pack, solids and liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	98% 128g	130g per day for Men 19-50 years
Sugars	140% 102g	154% 112g	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	58.8% 42.6g	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	% 52.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.66% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	7.94% 31.7μg	11% 43.5μg	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	61.7% 55.6mg	26.6% 24mg	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	3.7% 0.56mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	12.7% 15.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	35.7% 2.86mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	29.3% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	17% 7.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	52% 1762mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	17.6% 653g	25.6% 946g	3700g per day for Men 19-50 years

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

• Raw Sweet Cherries have 2.3 times more Vitamin C than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 3.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 500 kcal.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

• Raw Sweet Cherries have 1.2 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 1.7 times more Copper, 1.4 times more Iron, 1.6 times more Zinc and 1.4 times more Water than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Magnesium, Manganese and Phosphorus per 500 kcal.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of macro-nutrients per 500 kcal
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.