Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.8% 661kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	40% 52g	130g per day for Men 19-50 years
Sugars	184% 133g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	31% 280μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	NA	700mg per day for Men 19-50 years
Potassium	22% 746mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	NA	11mg per day for Men 19-50 years
Water	0.89% 33g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cherries, tart, dried, sweetened have 11.4 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 Cherries, tart, dried, sweetened vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cherries, tart, dried, sweetened have 2.5 times more Calcium and 1.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 22.9 times more Sodium than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 2.6 times more Energy, 3.1 times more Carbohydrate and 97.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.