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

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	17.5% 22.7g	19% 24.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	10.5% 7.6g	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	11% 9.92mg	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	0.66% 0.099mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.071% 2.83μg	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	3.7% 15.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	3.7% 0.085mg	2.3mg per day for Men 19-50 years
Molybdenum	3.06% 1.37μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.25% 29.8mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	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% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.12% 116g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Sweet Cherries have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2.6 times more Vitamin B3 than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3
• 5 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids 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 Sweet Cherries vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 5 ounces of Sweet Cherries have 1.2 times more Magnesium and 1.5 times more Potassium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2.4 times more Copper than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sweet, canned, light syrup pack, solids and liquids contain similar levels of Iron, Manganese, Phosphorus and Water per five ounces.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

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