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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Tomato Paste	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	19% 14g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.6g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Tomato Paste	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Tomato Paste per 7 oz

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

• 7 oz of Canned Tomato Paste contain 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 11.8 times more Vitamin B3, 3.5 times more Vitamin B5, 4.6 times more Vitamin B6, 73 times more Vitamin C and 1.4 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cherries, sour, canned, water pack, drained have 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.3 times more Calcium, 4.7 times more Iron, 5.3 times more Magnesium, 5.1 times more Manganese, 5.2 times more Phosphorus, 8.8 times more Potassium, 14.8 times more Sodium and 9 times more Zinc than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 2 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fructose, 3.4 times more Fiber and 6.3 times more Protein than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy and Protein