Comparing Nutrients in 5 ounces Frozen Red Sour Cherries VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.23% 0.038g	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	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	25% 18g	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	10.5% 7.6g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	5.34% 0.069mg	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	11% 9.92mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	9.26% 315mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 14.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 4.1 times more Vitamin C and 1.4 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Calcium, Magnesium, Manganese and Water per 5 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Red Sour Cherries have 2.5 times more Omega 3 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Protein per 5 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.