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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.68% 165kcal	5.95% 173kcal	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	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	30% 39g	130g per day for Men 19-50 years
Sugars	44.3% 32g	3.9% 2.84g	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	14.2% 10.3g	1.2% 0.87g	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	% 15.7g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4.37g	% 0.89g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	32% 1082mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids versus 7 oz of Baked Red Potatoes 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 pack, solids and liquids vs Baked Red Potatoes:

• 7 oz of Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 6 times more Vitamin B5, 9.6 times more Vitamin B6, 6.8 times more Vitamin B9, 3.5 times more Vitamin C and 3.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Baked Whole Red Potatoes contain 2 times more Iron, 3.1 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 3.8 times more Potassium and 4 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Baked Red Potatoes contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 11.3 times more Sugars and 11.8 times more Fructose than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.3 times more Fiber and 3.8 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.