Comparing Nutrients in 5 ounces Sweet Cherries VS Crabapples

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Crabapples	2%	3%	95%

Macro Nutrients

	Sweet Cherries	Crabapples	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.61% 0.1g	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	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Crabapples	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	NA	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	NA	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	12.6% 11.3mg	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	NA	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

	Sweet Cherries	Crabapples	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	10.6% 0.095mg	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	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	7.1% 0.16mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	3.15% 117g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Crabapples per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweet Cherries vs Crabapples:

• 5 ounces of Sweet Cherries have 1.7 times more Vitamin B2 than Crabapples.
• Both Sweet Cherries and Crabapples provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Crabapples have insufficient amounts of Vitamin B2
• Both Raw Sweet Cherries as well as Raw Crabapples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sweet Cherries vs Crabapples:

• 5 ounces of Sweet Cherries have 1.6 times more Magnesium and 1.4 times more Phosphorus than Crabapples.
• While 5 oz of Raw Crabapples contain 1.6 times more Manganese than Raw Sweet Cherries.
• Both Sweet Cherries and Crabapples contain similar levels of Copper, Iron, Potassium and Water per five ounces.
• 5 ounces of Crabapples lack sufficient amounts of Magnesium
• Both Raw Sweet Cherries as well as Raw Crabapples lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Sweet Cherries and Raw Crabapples have similar amounts of macro-nutrients per 5 oz
• Both Sweet Cherries and Crabapples offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw Sweet Cherries as well as Raw Crabapples provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.