Comparing Nutrients in 100 grams Blanched Almonds VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Blanched Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	20.3% 590kcal	5.7% 165kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	32.3% 42g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	53.5% 38.8g	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	0% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	0.38% 0.005mg	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	12.3% 49μg	0% 0μg	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	158% 23.8mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	16% 0.14mg	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	41% 3.28mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	0.52% 0.012mg	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	68.7% 481mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.55% 57.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Canned Maraschino Cherries:

• Blanched Almonds have more Vitamin B1, more Vitamin B2, 875 times more Vitamin B3, 5.8 times more Vitamin B5, 23 times more Vitamin B6, more Vitamin B9 and 475 times more Vitamin E than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Canned Maraschino Cherries:

• Blanched Almonds have 4.4 times more Calcium, 7.2 times more Copper, 7.6 times more Iron, 67 times more Magnesium, 152.9 times more Manganese, 160.3 times more Phosphorus, 31.4 times more Potassium, 16 times more Selenium, 4.8 times more Sodium and 11.4 times more Zinc than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 12.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 3.6 times more Energy, 250.1 times more Fat, 101.4 times more Saturated Fat, 441.6 times more Omega 6, 3.1 times more Fiber and 97.3 times more Protein than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 6.8 times more Omega 3, 2.2 times more Carbohydrate and 8.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Drained Canned Maraschino Cherries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.