Comparing Nutrients in 7 ounces Frozen Red Sour Cherries VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	24.7% 18g	35% 25.4g	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	14.7% 10.7g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	7.48% 0.097mg	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	2.5% 9.92μg	2% 7.94μg	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	3.75% 3.37mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Sweet Cherries	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	13% 1.05mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	6.04% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4.28% 1.92μg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 14.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 4.1 times more Vitamin C and 1.4 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Frozen Red Sour Cherries vs Sweet Cherries:

• Frozen Red Sour Cherries have 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Calcium, Magnesium, Manganese and Water per 7 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Red Sour Cherries have 2.5 times more Omega 3 than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Sweet Cherries have similar amounts of Protein per 7 oz.
• Both Frozen Red Sour Cherries as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.