Comparing Nutrients in 14 ounces Sweet Cherries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	36.3% 47g	130g per day for Men 19-50 years
Sugars	70% 51g	NA	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	29.4% 21.3g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	19.2% 0.25mg	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	3.97% 16μg	38.7% 155μg	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	31% 27.8mg	214% 192mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	18% 1.43mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	3.97% 0.091mg	2.3mg per day for Men 19-50 years
Molybdenum	8.56% 3.85μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.82% 326g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Cherries vs Valencia Oranges:

• Raw Valencia Oranges contain 4 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 9.8 times more Vitamin B9 and 6.9 times more Vitamin C than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Sweet Cherries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Cherries vs Valencia Oranges:

• Raw Sweet Cherries have 1.6 times more Copper, 4 times more Iron, 3 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Valencia Oranges have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Sweet Cherries as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Cherries have 1.3 times more Energy, 1.6 times more Omega 3 and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Sweet Cherries and Raw Valencia Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Sweet Cherries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.