Comparing Nutrients in 1 kilogram Canned Maraschino Cherries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Maraschino Cherries	Valencia Oranges	Recommended Dietary Allowance
Energy	57% 1650kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	323% 420g	91% 119g	130g per day for Men 19-50 years
Sugars	535% 388g	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	84.2% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	0% 0μg	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	0% 0mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Valencia Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	53.8% 4.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	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	4.3% 30mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	15.5% 573g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Maraschino Cherries vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, more Vitamin B1, more Vitamin B2, 68.5 times more Vitamin B3, 4.6 times more Vitamin B5, 12.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Maraschino Cherries vs Valencia Oranges:

• Drained Canned Maraschino Cherries have 1.4 times more Calcium, 3.9 times more Copper, 4.8 times more Iron and 4.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Magnesium, 1.9 times more Manganese, 5.7 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Maraschino Cherries have 3.4 times more Energy, 1.7 times more Omega 3, 3.5 times more Carbohydrate and 1.3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.7 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.