Comparing Nutrients in 1 kilogram Cherries, sweet, canned, light syrup pack, solids and liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	133% 173g	119% 155g	130g per day for Men 19-50 years
Sugars	218% 158g	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	39.5% 15g	118% 45g	38g per day for Men 19-50 years
Protein	11% 6.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	10% 40μg	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	41% 37mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	45% 3.6mg	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	26% 0.6mg	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	25.7% 180mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	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	22% 816g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sweet, canned, light syrup pack, solids and liquids 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 Cherries, sweet, canned, light syrup pack, solids and liquids vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 4.8 times more Vitamin B1, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6, 7.5 times more Vitamin B9 and 19.2 times more Vitamin C than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, light syrup pack, solids and liquids vs Oranges with Peel :

• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids has 2.5 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.8 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium and 1.3 times more Potassium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Oranges with Peel contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Cherries, sweet, canned, light syrup pack, solids and liquids 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 kg of Raw Oranges with Peel contains 3 times more Fiber and 2.1 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.