Comparing Nutrients in 7 ounces Sweet Cherries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweet Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	35% 25.4g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13% 441mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Sweet Cherries have 4.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Sweet Cherries vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Sweet Cherries have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron, 2 times more Potassium and more Sodium than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 18.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2 times more Energy, 1.6 times more Carbohydrate and 2.1 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweet Cherries provide inadequate amounts of Protein