Comparing Nutrients in 100 grams Canned Maraschino Cherries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Maraschino Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.7% 165kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	20% 26g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	0.95% 0.69g	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	8.42% 3.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	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	0% 0μg	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	0% 0mg	1.9% 1.7mg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	5.38% 0.43mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	NA	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	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	0.43% 3mg	NA	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	NA	11mg per day for Men 19-50 years
Water	1.55% 57.3g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Maraschino Cherries vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Drained Canned Maraschino Cherries.

Comparing minerals per 100 grams for Canned Maraschino Cherries vs Frozen Roasted Potatoes with Salt:

• Drained Canned Maraschino Cherries have 3.6 times more Calcium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 21.4 times more Potassium and 74.5 times more Sodium than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries and Frozen Roasted Potatoes with Salt have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Drained Canned Maraschino Cherries have 1.3 times more Energy, 1.6 times more Carbohydrate, 56.2 times more Sugars and 1.2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 8.6 times more Fat and 10.1 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.