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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	4.1% 119kcal	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	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	23.8% 31g	130g per day for Men 19-50 years
Sugars	19% 14g	39% 28.3g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	3.52% 0.56mg	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	11.4% 0.15mg	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	2.5% 9.92μg	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	20.7% 18.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	23.6% 0.21mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Pineapple, canned, juice pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sour, canned, water pack, drained versus 7 oz of Pineapple, canned, juice pack, drained 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 Pineapple, canned, juice pack, drained:

• 7 ounces of Cherries, sour, canned, water pack, drained have 3.1 times more Vitamin B2 and 11.6 times more Vitamin K than Pineapple, canned, juice pack, drained.
• While 7 oz of Pineapple, canned, juice pack, drained contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 31.3 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin C
• 7 ounces of Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B2 and Vitamin K
• Both Cherries, sour, canned, water pack, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B3 and Vitamin B12 in seven ounces.

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

• 7 ounces of Cherries, sour, canned, water pack, drained have 2.3 times more Iron and 2.3 times more Phosphorus than Pineapple, canned, juice pack, drained.
• While 7 oz of Pineapple, canned, juice pack, drained contain 1.9 times more Magnesium than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Pineapple, canned, juice pack, drained contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Magnesium
• 7 ounces of Pineapple, canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Cherries, sour, canned, water pack, drained as well as Pineapple, canned, juice pack, drained lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pineapple, canned, juice pack, drained contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Pineapple, canned, juice pack, drained offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sour, canned, water pack, drained as well as Pineapple, canned, juice pack, drained provide inadequate amounts of Protein in seven ounces.