Comparing Nutrients in 7 ounces Red Sour Cherries VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.42% 99kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	23.2% 17g	NA	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	9.6% 6.97g	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	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	14% 127μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	6.7% 0.087mg	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	3.97% 16μg	3.97% 16μg	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	22% 20mg	4.4% 3.97mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	15% 0.13mg	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	7.94% 0.64mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	6.3% 0.14mg	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	4.25% 29.8mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	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	4.6% 171g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Sour Cherries vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Raw Red Sour Cherries have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Sour Cherries vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Raw Red Sour Cherries have 1.6 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 4.1 times more Iron than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Water per 7 oz.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Sour Cherries have 3.1 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.