Comparing Nutrients in 7 ounces Cherries, sweet, canned, juice pack, solids and liquids VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	3.7% 107kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	17% 22g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	24.7% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	10.2% 0.13mg	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% 7.94μg	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	5.5% 4.96mg	3.75% 3.37mg	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	3.04% 0.46mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	20% 0.18mg	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	14.4% 1.15mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	4.9% 0.11mg	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	6.24% 43.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Frozen Red Sour Cherries per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, juice pack, solids and liquids versus 7 oz of Frozen Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids vs Frozen Red Sour Cherries:

• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 3 times more Vitamin B3 and 1.5 times more Vitamin C than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 7.3 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cherries, sweet, canned, juice pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cherries, sweet, canned, juice pack, solids and liquids vs Frozen Red Sour Cherries:

• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 1.3 times more Magnesium and 1.4 times more Phosphorus than Frozen Red Sour Cherries.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Frozen Red Sour Cherries contain similar levels of Copper, Iron, Manganese, Potassium and Water per seven ounces.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 1.3 times more Carbohydrate and 1.4 times more Sugars than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 21.7 times more Omega 3 than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Frozen Red Sour Cherries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Frozen Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.