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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cherries, tart, dried, sweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	115% 3330kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	157% 1410μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	27.5% 110μg	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	214% 193mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	38% 380mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	85% 6.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.4% 360mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.5% 166g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cherries, tart, dried, sweetened 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, tart, dried, sweetened vs Oranges with Peel :

• 1 kilogram of Cherries, tart, dried, sweetened has 10.8 times more Vitamin A, 2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 2.7 times more Vitamin B9 and 3.7 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cherries, tart, dried, sweetened has 4 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Calcium and 5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel contain similar levels of Iron per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 5.3 times more Energy, 5.8 times more Omega 3 and 5.2 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.