Comparing Nutrients in 5 ounces Sweet Cherries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	25% 18g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 6.32g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	37% 14g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	12.5% 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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Sweet Cherries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.1 times more Vitamin B1, 21.5 times more Vitamin B2, 22.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 339.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Cherries vs Blanched Almonds:

• Raw Sweet Cherries have 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 17.1 times more Copper, 9.1 times more Iron, 24.4 times more Magnesium, 26.2 times more Manganese, 22.9 times more Phosphorus, 3 times more Potassium, more Selenium, more Sodium and 42.4 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 5 ounces:

• Raw Sweet Cherries have 6.5 times more Omega 3, 2.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Energy, 262.6 times more Fat, 104 times more Saturated Fat, 458 times more Omega 6, 4.7 times more Fiber and 20.2 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Raw Sweet Cherries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.