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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	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	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	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	13% 16.7g	19% 24.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	5.6% 2.13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	1.4% 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	3.46% 3.1mg	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	2.17% 0.33mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	6.38% 0.51mg	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	3.82% 0.088mg	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	3.04% 21.3mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	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	1.03% 0.11mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.12% 116g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.7 times more Vitamin C than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Calcium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.9 times more Copper than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sweet, canned, water pack, solids and liquids have 1.3 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While Cherries, sweet, canned, light syrup pack, solids and liquids contain 1.5 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Cherries, sweet, canned, light syrup pack, solids and liquids have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.