Comparing Nutrients in 5 ounces Sweet Cherries VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Sweet Cherries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.24% 0.041g	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	3.95% 5.13g	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	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Canned Tomatoes with Green Chilies per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweet Cherries vs Canned Tomatoes with Green Chilies:

• 5 ounces of Sweet Cherries have 1.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Sweet Cherries.
• Both Sweet Cherries and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Sweet Cherries as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Cherries vs Canned Tomatoes with Green Chilies:

• 5 ounces of Sweet Cherries have 1.4 times more Iron, 1.5 times more Phosphorus and 2.1 times more Potassium than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Manganese and more Sodium than Raw Sweet Cherries.
• Both Sweet Cherries and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium
• Both Raw Sweet Cherries as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cherries have 4.2 times more Energy and 4.4 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.