Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Energy	16.3% 472kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.13% 0.023g	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	82% 106g	130g per day for Men 19-50 years
Sugars	131% 95g	124% 89.8g	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	38.3% 27.8g	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	% 28.2g	g per day for Men 19-50 years
Sucrose	NA	% 33.7g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18% 0.23mg	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	6.73% 27μg	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	0.63% 0.57mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12% 0.96mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Deglet Noor Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, tart, dried, sweetened versus 5 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Deglet Noor Dates:

• 5 ounces of Cherries, tart, dried, sweetened have more Vitamin A, 1.5 times more Vitamin B2, 48.3 times more Vitamin C and 1.9 times more Vitamin K than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Cherries, tart, dried, sweetened as well as Deglet Noor Dates have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Deglet Noor Dates:

• 5 oz of Deglet Noor Dates contain 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Selenium than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates contain similar levels of Calcium, Copper and Zinc per five ounces.
• 5 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, tart, dried, sweetened have 30.7 times more Omega 3 than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 3.2 times more Fiber and 2 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in five ounces.