Comparing Nutrients in 7 ounces Cherries, sweet, canned, juice pack, solids and liquids VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Energy	3.7% 107kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	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	21% 27.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	7.83% 2.98g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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% 7.94μg	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	5.5% 4.96mg	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	3.04% 0.46mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Sweet 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	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	14.4% 1.15mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	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	6.24% 43.7mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	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	4.56% 169g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Sweet 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 Sweet 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 Sweet Cherries:

• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 2.6 times more Vitamin B3 than Sweet Cherries.
• While 7 oz of Raw Sweet Cherries contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C 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 B1 and Vitamin B2
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, 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 Sweet Cherries:

• 7 ounces of Cherries, sweet, canned, juice pack, solids and liquids have 1.2 times more Copper and 1.6 times more Iron than Sweet Cherries.
• While 7 oz of Raw Sweet Cherries contain 1.7 times more Potassium than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Sweet Cherries contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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