Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Canned Orange Juice	Recommended Dietary Allowance
Energy	115% 3330kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	84.7% 110g	130g per day for Men 19-50 years
Sugars	926% 672g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	157% 1410μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	24% 0.31mg	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	27.5% 110μg	60% 240μg	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	214% 193mg	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Canned Orange Juice	Recommended Dietary Allowance
Calcium	38% 380mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	85% 6.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	51.4% 360mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	4.5% 166g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, tart, dried, sweetened versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Canned Orange Juice:

• 1 kilogram of Cherries, tart, dried, sweetened has 15.7 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.3 times more Vitamin B6 and 51 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Cherries, tart, dried, sweetened .
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Canned Orange Juice:

• 1 kilogram of Cherries, tart, dried, sweetened has 3.8 times more Calcium, 10.4 times more Copper, 6.8 times more Iron, 2.2 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 6.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 5.3 times more Water than Cherries, tart, dried, sweetened .
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• Both Cherries, tart, dried, sweetened as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 7.1 times more Energy, 13.1 times more Omega 3, 7.3 times more Carbohydrate, 7.7 times more Sugars, 8.3 times more Fiber and 1.8 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cherries, tart, dried, sweetened as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in one kilogram.