Comparing Nutrients in 7 ounces Sweet Cherries VS Cherries, sour, red, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Sweet Cherries	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	35.5% 46g	130g per day for Men 19-50 years
Sugars	35% 25.4g	60.7% 44g	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	14.7% 10.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	6.7% 0.087mg	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	3.97% 16μg	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	15.4% 14mg	4.4% 3.97mg	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	0.93% 0.14mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	6.2% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cherries, sour, red, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Cherries versus 7 oz of Cherries, sour, red, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Cherries, sour, red, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Sweet Cherries have 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.5 times more Vitamin C than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain 12 times more Vitamin A and 2 times more Vitamin B9 than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin A and Vitamin B9
• 7 ounces of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Cherries, sour, red, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Sweet Cherries have 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.4 times more Potassium than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain 3.6 times more Iron than Raw Sweet Cherries.
• Both Sweet Cherries and Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.9 times more Fiber than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain 1.4 times more Energy, 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.