Comparing Nutrients in 100 grams Cherries, sour, canned, water pack, drained VS Canned Apricots

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Canned Apricots	Recommended Dietary Allowance
Energy	1.45% 42kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.04% 10.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	9.64% 7g	25.7% 18.7g	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	3.85% 2.8g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.01g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	NA	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	4.23% 0.055mg	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	NA	0.5% 2μg	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	0.33% 0.3mg	3.44% 3.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.75% 8.1μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	NA	10.8% 0.097mg	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	8% 0.64mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.3% 16mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Canned Apricots per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, sour, canned, water pack, drained versus 100 g of Canned Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, sour, canned, water pack, drained vs Canned Apricots:

• 100 grams of Cherries, sour, canned, water pack, drained have 2.7 times more Vitamin B2 and 2.5 times more Vitamin K than Canned Apricots.
• While 100 g of Apricots Canned in Heavy Syrup, Drained contain 1.4 times more Vitamin B3 and 10.3 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Canned Apricots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3 and Vitamin C
• 100 grams of Canned Apricots have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cherries, sour, canned, water pack, drained vs Canned Apricots:

• 100 grams of Cherries, sour, canned, water pack, drained have 2.1 times more Iron and 1.2 times more Phosphorus than Canned Apricots.
• Both Cherries, sour, canned, water pack, drained and Canned Apricots contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Apricots lack sufficient amounts of Phosphorus
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained lack sufficient amounts of Calcium, Magnesium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Apricots Canned in Heavy Syrup, Drained contain 2 times more Energy, 2 times more Carbohydrate, 2.7 times more Sugars and 2.3 times more Fiber than Cherries, sour, canned, water pack, drained.
• 100 grams of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Cherries, sour, canned, water pack, drained as well as Apricots Canned in Heavy Syrup, Drained provide inadequate amounts of Protein in 100 grams.