Comparing Nutrients in 7 ounces Sweet Cherries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Energy	4.3% 125kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	35% 25.4g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 7.84g	g per day for Men 19-50 years
Fiber	11% 4.17g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	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	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Almonds:

• Raw Sweet Cherries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B1, 34.5 times more Vitamin B2, 23.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 11 times more Vitamin B9 and 366.1 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Cherries vs Almonds:

• Raw Sweet Cherries have 18.7 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 17.2 times more Copper, 10.3 times more Iron, 24.5 times more Magnesium, 31.1 times more Manganese, 46.7 times more Molybdenum, 22.9 times more Phosphorus, 3.3 times more Potassium, more Selenium and 44.6 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Cherries have 8.7 times more Omega 3, 2.9 times more Sugars and 48.8 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 249.7 times more Fat, 100.1 times more Saturated Fat, 456.4 times more Omega 6, 1.3 times more Carbohydrate, 6 times more Fiber and 20 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.