Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boiled Carrots	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	131% 95g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	16.7% 0.22mg	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	3.9% 15.6μg	4.96% 20μg	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	30.4% 27.4mg	5.67% 5.1mg	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	1.6% 0.24mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	12% 0.96mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	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	7.3% 51mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Boiled Carrots:

• Cherries, tart, dried, sweetened have 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Vitamin A, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 6.1 times more Vitamin E and 2.7 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Boiled Carrots:

• Cherries, tart, dried, sweetened have 1.3 times more Calcium, 13.5 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.6 times more Potassium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Selenium, 4.5 times more Sodium and 5.4 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled and Drained Carrots have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 9.5 times more Energy, 92 times more Omega 3, 9.8 times more Carbohydrate, 19.5 times more Sugars and 1.6 times more Protein than Boiled and Drained Carrots.
• Both Cherries, tart, dried, sweetened and Boiled and Drained Carrots have similar amounts of Fiber per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.