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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Pears, canned, heavy syrup, drained	1%	2%	97%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	21% 27g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	32% 23.3g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	1.53% 0.02mg	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	0.35% 1.4μg	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	1.73% 1.56mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.57% 11.5μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	NA	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.27% 10.6μg	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	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Pears, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, sour, canned, water pack, drained versus 5 oz of Pears, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cherries, sour, canned, water pack, drained have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B6 and 27 times more Vitamin K than Pears, canned, heavy syrup, drained.
• 5 ounces of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K
• Both Cherries, sour, canned, water pack, drained as well as Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Cherries, sour, canned, water pack, drained have 2.9 times more Iron, 2 times more Phosphorus and 1.7 times more Potassium than Pears, canned, heavy syrup, drained.
• Both Cherries, sour, canned, water pack, drained and Pears, canned, heavy syrup, drained contain similar levels of Water per five ounces.
• 5 ounces of Pears, canned, heavy syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Cherries, sour, canned, water pack, drained as well as Pears, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pears, canned, heavy syrup, drained contain 1.8 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Sugars and 2.3 times more Fiber than Cherries, sour, canned, water pack, drained.
• 5 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sour, canned, water pack, drained as well as Pears, canned, heavy syrup, drained provide inadequate amounts of Protein in five ounces.