Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Energy	22.8% 661kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	115% 149g	130g per day for Men 19-50 years
Sugars	184% 133g	173% 126g	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	NA	53.6% 39g	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	NA	% 39.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	25% 0.33mg	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	5.46% 22μg	9.43% 37.7μg	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	42.6% 38.3mg	0.88% 0.79mg	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	2.25% 0.34mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17% 1.35mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Deglet Noor Dates:

• 7 ounces of Cherries, tart, dried, sweetened have more Vitamin A, 1.5 times more Vitamin B2, 48.3 times more Vitamin C and 1.9 times more Vitamin K than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Cherries, tart, dried, sweetened as well as Deglet Noor Dates have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Deglet Noor Dates:

• 7 oz of Deglet Noor Dates contain 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Selenium than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates contain similar levels of Calcium, Copper and Zinc per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 30.7 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 3.2 times more Fiber and 2 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Deglet Noor Dates offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.