Comparing Nutrients in 14 ounces Cherries, tart, dried, sweetened VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Energy	45.6% 1322kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	368% 267g	46.5% 33.7g	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	NA	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Vitamin A	62% 560μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24% 0.31mg	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	11% 43.7μg	33.7% 135μg	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	85% 76.6mg	261% 235mg	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	4.5% 0.67mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Calcium	15% 151mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	17% 0.15mg	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	33.7% 2.7mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	20.4% 143mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cherries, tart, dried, sweetened vs Navel Oranges:

• Cherries, tart, dried, sweetened have 11.8 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B9 and 3.1 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cherries, tart, dried, sweetened vs Navel Oranges:

• Cherries, tart, dried, sweetened have 5.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Calcium per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cherries, tart, dried, sweetened have 6.8 times more Energy, 10.2 times more Omega 3, 6.4 times more Carbohydrate, 7.9 times more Sugars and 1.4 times more Protein than Raw Navel Oranges.
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.