Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	28.6% 830kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	90% 118g	130g per day for Men 19-50 years
Sugars	223% 162g	129% 94g	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	71.6% 52g	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	% 79.3g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	37% 14g	63% 24g	38g per day for Men 19-50 years
Protein	10.7% 6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	46% 0.6mg	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	40% 36mg	591% 532mg	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	11.3% 1.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	50% 0.45mg	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	43.8% 3.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 776g	23.4% 868g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B5, 2.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 14.8 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin E per 1 kg.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Oranges:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 3.2 times more Copper, 3.5 times more Iron, 1.9 times more Manganese and 1.3 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 1 kg.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.8 times more Energy, 3.1 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.7 times more Fiber and 1.6 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.