Comparing Nutrients in 5 ounces Cherries, sour, red, canned, water pack, solids and liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	1.76% 51kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	15% 10.8g	9.5% 6.9g	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	5.28% 3.83g	0.02% 0.014g	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	% 5.53g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 6.73g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	15% 0.19mg	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	2.83% 11.3μg	19.5% 78μg	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	3.3% 2.98mg	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	2.17% 0.33mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	173% 1.56mg	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	24.3% 1.94mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	138% 3.16mg	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	2.02% 14mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.45% 127g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids vs Roasted Almonds:

• Cherries, sour, red, canned, water pack, solids and liquids have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B1, 29.2 times more Vitamin B2, 20.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6, 6.9 times more Vitamin B9 and 103.9 times more Vitamin E than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, sour, red, canned, water pack, solids and liquids vs Roasted Almonds:

• Cherries, sour, red, canned, water pack, solids and liquids have 37.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 15.7 times more Copper, 2.7 times more Iron, 46.5 times more Magnesium, 29.4 times more Manganese, 47.1 times more Phosphorus, 7.3 times more Potassium, more Selenium and 47.3 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sour, red, canned, water pack, solids and liquids have 1.6 times more Sugars and 270 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.6 times more Energy, 525.4 times more Fat, 177.9 times more Saturated Fat, 863 times more Omega 6, 2.4 times more Carbohydrate, 9.9 times more Fiber and 27.2 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.