Comparing Nutrients in 5 ounces Cherries, sour, canned, water pack, drained VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	23% 30g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	31.6% 23g	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	5.45% 3.95g	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	% 5.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.014g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	2.4% 0.031mg	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	NA	1.77% 7.1μg	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	0.47% 0.43mg	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.57% 11.5μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	27.7% 0.25mg	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	11.3% 0.91mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	2.96% 0.068mg	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	3.24% 22.7mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 1.5 times more Vitamin B2, 2.1 times more Vitamin B6 and 9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 12 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Vitamin B1 per 5 oz.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cherries, sour, canned, water pack, drained vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Cherries, sour, canned, water pack, drained have 1.8 times more Iron and 1.2 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.3 times more Potassium than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Calcium, Magnesium, Phosphorus and Water per 5 oz.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sweet, canned, pitted, heavy syrup, drained contain 2 times more Energy, 2 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Fiber than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Protein per 5 oz.
• Both Cherries, sour, canned, water pack, drained as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.