Comparing Nutrients in 100 grams Frozen Red Sour Cherries VS Cherries, sweet, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.48% 11g	9.05% 11.8g	130g per day for Men 19-50 years
Sugars	12.4% 9g	14% 10.3g	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	4.2% 1.6g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.64% 0.92g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	2.3% 0.03mg	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	1.25% 5μg	1% 4μg	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	1.9% 1.7mg	2.44% 2.2mg	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	0.33% 0.05mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.33% 0.075mg	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	6.63% 0.53mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	2.7% 0.062mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Red Sour Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

• Frozen Red Sour Cherries have 5.5 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cherries, sweet, canned, water pack, solids and liquids.
• While Cherries, sweet, canned, water pack, solids and liquids contain 3 times more Vitamin B3, 1.3 times more Vitamin C and 4.6 times more Vitamin E than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin K per 100 g.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Red Sour Cherries vs Cherries, sweet, canned, water pack, solids and liquids:

• Frozen Red Sour Cherries have 1.5 times more Iron than Cherries, sweet, canned, water pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Red Sour Cherries have 3.4 times more Omega 3 than Cherries, sweet, canned, water pack, solids and liquids.
• Both Frozen Red Sour Cherries and Cherries, sweet, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Frozen Red Sour Cherries as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.