Comparing Nutrients in 7 ounces Canned Maraschino Cherries VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Maraschino Cherries	Baked Potato Skin	Recommended Dietary Allowance
Energy	11.3% 327kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.16% 0.052g	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	0.37% 0.064g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	106% 77g	3.83% 2.78g	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	16.7% 6.35g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	94% 1.2mg	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	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Baked Potato Skin	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	1.23% 41.7mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Maraschino Cherries VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Maraschino Cherries versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Maraschino Cherries vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain more Vitamin B1, more Vitamin B2, 766.3 times more Vitamin B3, 15.9 times more Vitamin B5, 122.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Drained Canned Maraschino Cherries.
• 7 ounces of Canned Maraschino Cherries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Drained Canned Maraschino Cherries as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Maraschino Cherries vs Baked Potato Skin:

• 7 ounces of Canned Maraschino Cherries have 1.6 times more Calcium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.7 times more Copper, 16.4 times more Iron, 10.8 times more Magnesium, 51.3 times more Manganese, 33.7 times more Phosphorus, 27.3 times more Potassium and 1.9 times more Zinc than Drained Canned Maraschino Cherries.
• 7 ounces of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Drained Canned Maraschino Cherries as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Maraschino Cherries have 27.7 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.5 times more Fiber and 19.5 times more Protein than Drained Canned Maraschino Cherries.
• Both Canned Maraschino Cherries and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Canned Maraschino Cherries provide inadequate amounts of Protein
• Both Drained Canned Maraschino Cherries as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.