Comparing Nutrients in 7 ounces Sweet Cherries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.16% 0.052g	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	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	35% 25.4g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.04g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	2.6% 0.034mg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	5.1% 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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Stewed Canned Tomatoes:

• 7 ounces of Sweet Cherries have 1.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 11.9 times more Vitamin E than Raw Sweet Cherries.
• Both Sweet Cherries and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Calcium, 1.9 times more Copper, 3.7 times more Iron and more Sodium than Raw Sweet Cherries.
• Both Sweet Cherries and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 2.4 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 2.1 times more Fiber than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.