Comparing Nutrients in 7 ounces Canned Apricots VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Canned Apricots	3%	1%	96%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	5.68% 165kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	16% 20.7g	130g per day for Men 19-50 years
Sugars	51% 37g	19% 14g	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	7.64% 5.54g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	32% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	7.17% 0.093mg	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	0.99% 3.97μg	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	6.84% 6.15mg	0.66% 0.6mg	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	11.8% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Apricots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	NA	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	7.44% 0.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	3.7% 25.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Apricots vs Cherries, sour, canned, water pack, drained:

• Apricots Canned in Heavy Syrup, Drained have 1.4 times more Vitamin B3 and 10.3 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 2.7 times more Vitamin B2 and 2.5 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Cherries, sour, canned, water pack, drained have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Apricots Canned in Heavy Syrup, Drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Apricots vs Cherries, sour, canned, water pack, drained:

• Apricots Canned in Heavy Syrup, Drained have 1.2 times more Potassium and 1.6 times more Zinc than Cherries, sour, canned, water pack, drained.
• While Cherries, sour, canned, water pack, drained contain 2.1 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Cherries, sour, canned, water pack, drained have similar amounts of Calcium, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Apricots Canned in Heavy Syrup, Drained have 2 times more Energy, 2 times more Carbohydrate, 2.7 times more Sugars and 2.3 times more Fiber than Cherries, sour, canned, water pack, drained.
• Both Apricots Canned in Heavy Syrup, Drained and Cherries, sour, canned, water pack, drained have similar amounts of Protein per 7 oz.
• Both Apricots Canned in Heavy Syrup, Drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.