Comparing Nutrients in 7 ounces Sweet Cherries VS Cherries, sweet, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.22% 0.038g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	35% 25.4g	28% 20.4g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	4.58% 0.06mg	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	15.4% 14mg	4.85% 4.37mg	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	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, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	16.5% 0.15mg	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	8.93% 0.71mg	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	5.35% 0.12mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	7.65% 260mg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

• Raw Sweet Cherries have 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin C and 1.5 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 2.7 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

• Raw Sweet Cherries have 1.2 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Manganese and Water per 7 oz.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Cherries have 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• Both Raw Sweet Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.