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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Energy	115% 3330kcal	17% 490kcal	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	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	96% 125g	130g per day for Men 19-50 years
Sugars	926% 672g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	58% 22g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Calcium	38% 380mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.5% 166g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Navel Oranges per 1 kg

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

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

• 1 kilogram of Cherries, tart, dried, sweetened has 11.8 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3.1 times more Vitamin B9 and 3.1 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Navel Oranges provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges 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 Navel Oranges:

• 1 kilogram of Cherries, tart, dried, sweetened has 5.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Navel Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 6.8 times more Energy, 10.2 times more Omega 3, 6.4 times more Carbohydrate, 7.9 times more Sugars and 1.4 times more Protein than Navel Oranges.
• Both Cherries, tart, dried, sweetened and Navel Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in one kilogram.