Comparing Nutrients in 7 ounces Cherries, sweet, canned, pitted, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	5.68% 165kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	44.3% 32g	22.6% 16.4g	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	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	12% 4.56g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	6.56% 0.085mg	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	2.5% 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	7.94% 7.14mg	74.7% 67.3mg	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	2.25% 0.34mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	9.04% 0.081mg	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	8.7% 0.69mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	5.67% 39.7mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, pitted, heavy syrup, drained versus 7 oz of Tangerines, (mandarin oranges), canned, juice pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have 1.4 times more Vitamin B2 than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 7 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 5.5 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B6 and 9.4 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained 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, pitted, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have 4.3 times more Copper, 1.3 times more Iron and 1.8 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 7 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 5.3 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Zinc
• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have 2.2 times more Energy, 2.2 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.