Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Energy	115% 3330kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	619% 805g	91% 119g	130g per day for Men 19-50 years
Sugars	926% 672g	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	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	157% 1410μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	27.5% 110μg	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	214% 193mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Calcium	38% 380mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	85% 6.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.4% 360mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	4.5% 166g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Valencia Oranges:

• Cherries, tart, dried, sweetened have 11.8 times more Vitamin A, 2.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B9 and 2.5 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Valencia Oranges:

• Cherries, tart, dried, sweetened have 6.2 times more Copper, 7.6 times more Iron, 2.2 times more Magnesium, 2.1 times more Phosphorus, 2.1 times more Potassium and 4.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Valencia Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, tart, dried, sweetened have 6.8 times more Energy, 5.8 times more Omega 3, 6.8 times more Carbohydrate and 1.2 times more Protein than Raw Valencia Oranges.
• Both Cherries, tart, dried, sweetened and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.