Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Energy	31.4% 910kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	88.8% 115g	130g per day for Men 19-50 years
Sugars	306% 222g	126% 91g	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	29% 11g	63% 24g	38g per day for Men 19-50 years
Protein	13% 7.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	40% 360μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	39.2% 0.51mg	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	20% 80μg	42.5% 170μg	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	22.2% 20mg	500% 450mg	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	15.3% 2.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	43.3% 0.39mg	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	163% 13mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	10.4% 0.24mg	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	14.3% 100mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.4% 757g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, red, canned, heavy syrup pack, solids and liquids versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Florida Oranges:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 3.3 times more Vitamin A than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 6.3 times more Vitamin B1, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Florida Oranges:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 1.7 times more Copper, 14.4 times more Iron and 3 times more Manganese than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.3 times more Calcium, 1.7 times more Magnesium and 1.8 times more Potassium than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 2 times more Energy, 2 times more Carbohydrate and 2.4 times more Sugars than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.2 times more Fiber than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.