Comparing Nutrients in 7 ounces Cherries, sweet, canned, light syrup pack, solids and liquids VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	43.2% 31.3g	44.3% 32g	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	14.2% 10.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.37g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	3.36% 0.044mg	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	8.16% 7.34mg	7.94% 7.14mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	31.3% 0.28mg	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	8.93% 0.71mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	4.14% 0.095mg	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	5.1% 35.7mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	8.46% 288mg	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	0.4% 5.95mg	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	4.37% 162g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Cherries, sweet, canned, light syrup pack, solids and liquids have 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 7 oz.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, sweet, canned, light syrup pack, solids and liquids vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Cherries, sweet, canned, light syrup pack, solids and liquids have 1.3 times more Manganese than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 7 oz.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Calcium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 7 oz
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.