Comparing Nutrients in 5 ounces Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5% 145kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	12.2% 0.16mg	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	1.4% 5.67μg	2.83% 11.3μg	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	5.67% 5.1mg	3.15% 2.83mg	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	NA	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.2% 0.15mg	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	6.2% 0.5mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	27.7% 0.64mg	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	3.44% 24mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.4 times more Vitamin B2 and 1.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 76.6 times more Vitamin A, 3.7 times more Vitamin B6 and 2 times more Vitamin B9 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Canned Carrots with Liquids and Salt:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.3 times more Copper than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.5 times more Iron, 7.8 times more Manganese, 80 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 4.4 times more Energy, 2.8 times more Omega 3 and 4.9 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.