Comparing Nutrients in 5 ounces Frozen Red Sour Cherries VS Cherries, sweet, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	19% 24.5g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	31% 22.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	3.27% 0.043mg	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	1.77% 7.1μg	1.4% 5.67μg	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	2.68% 2.4mg	5.83% 5.24mg	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	0.47% 0.071mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	23% 0.21mg	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	9.4% 0.75mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	3.7% 0.085mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Red Sour Cherries VS Cherries, sweet, canned, light syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Red Sour Cherries versus 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 5 ounces of Frozen Red Sour Cherries have 5.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2.9 times more Vitamin B3 and 2.2 times more Vitamin C than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin C
• 5 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Frozen Red Sour Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 5 ounces of Frozen Red Sour Cherries have 1.5 times more Iron than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.6 times more Copper than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Red Sour Cherries have 2.8 times more Omega 3 than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.5 times more Energy, 1.6 times more Carbohydrate and 1.8 times more Sugars than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy
• 5 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.