Comparing Nutrients in 5 ounces Cherries, sweet, canned, juice pack, solids and liquids VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	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	15% 19.6g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	5.6% 2.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	1.4% 5.67μg	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	3.94% 3.54mg	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	2.17% 0.33mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Calcium	2% 20mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	10.3% 0.82mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	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	4.45% 31mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	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	0.28% 4.25mg	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	3.25% 120g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Sweet Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids vs Sweet Cherries:

• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 2.6 times more Vitamin B3 than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Cherries, sweet, canned, juice pack, solids and liquids.
• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cherries, sweet, canned, juice pack, solids and liquids vs Sweet Cherries:

• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 1.2 times more Copper and 1.6 times more Iron than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 1.7 times more Potassium than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Sweet Cherries contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sweet Cherries contain 1.4 times more Fiber than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Sweet Cherries offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Cherries, sweet, canned, juice pack, solids and liquids provide inadequate amounts of Energy
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.