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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cherries, sour, canned, water pack, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	NA	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	8.4% 0.11mg	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	NA	0.99% 3.97μg	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	0.66% 0.6mg	6.84% 6.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Canned Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sour, canned, water pack, drained versus 7 oz of Canned Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 7 ounces of Cherries, sour, canned, water pack, drained have 2.1 times more Iron and 1.2 times more Phosphorus than Canned Apricots.
• Both Cherries, sour, canned, water pack, drained and Canned Apricots contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Apricots lack sufficient amounts of Phosphorus
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Apricots Canned in Heavy Syrup, Drained contain 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.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained provide inadequate amounts of Protein in seven ounces.