Comparing Nutrients in 7 ounces Sweet Cherries VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.78% 0.13g	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	17% 22g	130g per day for Men 19-50 years
Sugars	35% 25.4g	24.7% 18g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	10.2% 0.13mg	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	2.5% 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	15.4% 14mg	3.75% 3.37mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	20% 0.18mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	4.9% 0.11mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Red Sour Cherries per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Cherries versus 7 oz of Frozen Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Frozen Red Sour Cherries:

• 7 ounces of Sweet Cherries have 4.1 times more Vitamin C than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 14.7 times more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin A
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin C
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Frozen Red Sour Cherries:

• 7 ounces of Sweet Cherries have 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 1.5 times more Copper and 1.5 times more Iron than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Red Sour Cherries contain similar levels of Water per seven ounces.
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 2.5 times more Omega 3 than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3
• 7 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in seven ounces.