Comparing Nutrients in 1 kilogram Frozen Red Sour Cherries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Energy	16% 460kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	91% 119g	130g per day for Men 19-50 years
Sugars	124% 90g	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	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	42% 16g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	49% 440μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	48.5% 0.63mg	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	12.5% 50μg	98% 390μg	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	19% 17mg	539% 485mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	41% 0.37mg	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	66.3% 5.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	10% 0.23mg	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	23% 160mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.6% 872g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Red Sour Cherries vs Valencia Oranges:

• Frozen Red Sour Cherries have 3.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 7.8 times more Vitamin B9 and 28.5 times more Vitamin C than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Frozen Red Sour Cherries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Red Sour Cherries vs Valencia Oranges:

• Frozen Red Sour Cherries have 2.4 times more Copper, 5.9 times more Iron and 2.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium and 1.4 times more Potassium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 1 kg.
• Both Frozen Red Sour Cherries as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Red Sour Cherries have 4.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Frozen Red Sour Cherries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.