Comparing Nutrients in 7 ounces Canned Maraschino Cherries VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Maraschino Cherries	Roasted Almonds	Recommended Dietary Allowance
Energy	11.3% 327kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	32% 41.7g	130g per day for Men 19-50 years
Sugars	106% 77g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	57% 21.6g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	20.8% 0.27mg	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	0% 0μg	27.3% 109μg	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	0% 0mg	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	0.66% 0.099mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	242% 2.2mg	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	10.7% 0.85mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	193% 4.43mg	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	0.85% 5.95mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	1.23% 41.7mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Maraschino Cherries vs Roasted Almonds:

• Drained Canned Maraschino Cherries have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, 909.3 times more Vitamin B3, 5.9 times more Vitamin B5, 27.2 times more Vitamin B6, more Vitamin B9 and 478 times more Vitamin E than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Maraschino Cherries vs Roasted Almonds:

• Drained Canned Maraschino Cherries have 23.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Calcium, 7.7 times more Copper, 8.7 times more Iron, 69.8 times more Magnesium, 186 times more Manganese, 157 times more Phosphorus, 34 times more Potassium, 10 times more Selenium and 12.7 times more Zinc than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 7 ounces:

• Drained Canned Maraschino Cherries have 2.7 times more Omega 3, 2 times more Carbohydrate and 8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.6 times more Energy, 250.2 times more Fat, 104.9 times more Saturated Fat, 462.3 times more Omega 6, 3.4 times more Fiber and 95.3 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.