Comparing Nutrients in 1 kilogram Red Sour Cherries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	94% 122g	119% 155g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	118% 45g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	71% 640μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	71.5% 0.93mg	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	75% 300μg	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	111% 100mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	63.3% 0.57mg	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	40% 3.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	NA	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	21.4% 150mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.3% 861g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Sour Cherries versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Sour Cherries vs Oranges with Peel :

• 1 kilogram of Red Sour Cherries has 4.9 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Oranges with Peel :

• 1 kilogram of Red Sour Cherries has 1.8 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.4 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Phosphorus than Raw Red Sour Cherries.
• Both Red Sour Cherries and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Red Sour Cherries lack sufficient amounts of Calcium
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Sour Cherries has 2.8 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Energy, 1.3 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Raw Red Sour Cherries.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.