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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Almonds	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	19% 14g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 7.84g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Cherries, sour, canned, water pack, drained have more Vitamin K than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 17.5 times more Vitamin B2, 13.9 times more Vitamin B3, 11.5 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

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

• Cherries, sour, canned, water pack, drained have 20 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 5.8 times more Iron, 33.8 times more Magnesium, 36.9 times more Manganese, 30.1 times more Phosphorus, 6.4 times more Potassium and 44.6 times more Zinc than Cherries, sour, canned, water pack, drained.

Comparison of macro-nutrients per 7 ounces:

• Cherries, sour, canned, water pack, drained have 1.6 times more Sugars and 25.4 times more Fructose than Almonds.
• While Almonds contain 13.8 times more Energy, 237.8 times more Fat, 2.1 times more Carbohydrate, 10.4 times more Fiber and 30.7 times more Protein than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained as well as Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.