Comparing Nutrients in 5 ounces Red Sour Cherries VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Cherimoya	8%	7%	85%

Macro Nutrients

	Red Sour Cherries	Cherimoya	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	16.6% 12g	25% 18.2g	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	6.86% 4.98g	12.3% 8.9g	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	% 5.93g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.94g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Cherimoya	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	28% 0.36mg	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	8.15% 32.6μg	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	15.7% 14mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Cherimoya	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	11% 0.098mg	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	5.67% 0.45mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	5.73% 0.13mg	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	3.04% 21.3mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Cherimoya per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Sour Cherries versus 5 oz of Cherimoya to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Red Sour Cherries have more Vitamin A than Cherimoya.
• While 5 oz of Raw Cherimoya contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Red Sour Cherries.
• 5 ounces of Cherimoya have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Cherimoya have insufficient amounts of Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Sour Cherries vs Cherimoya:

• 5 ounces of Red Sour Cherries have 1.5 times more Copper and 1.2 times more Manganese than Cherimoya.
• While 5 oz of Raw Cherimoya contain 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Raw Red Sour Cherries.
• Both Red Sour Cherries and Cherimoya contain similar levels of Iron and Water per five ounces.
• Both Raw Red Sour Cherries as well as Raw Cherimoya lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cherimoya contain 1.5 times more Energy, 3.6 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.8 times more Fructose, 1.9 times more Fiber and 1.6 times more Protein than Raw Red Sour Cherries.
• 5 ounces of Red Sour Cherries provide inadequate amounts of Energy and Protein
• Both Raw Red Sour Cherries as well as Raw Cherimoya provide inadequate amounts of Omega 6 in five ounces.