Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Orange Juice	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	225% 292g	130g per day for Men 19-50 years
Sugars	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	21% 8g	38g per day for Men 19-50 years
Protein	12% 6.8g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	10% 90μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34% 0.44mg	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	60% 240μg	17.5% 70μg	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	334% 301mg	21% 19mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	72.2% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	30.4% 0.7mg	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	24.3% 170mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Orange Juice has 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 3.4 times more Vitamin B9 and 15.8 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 3.9 times more Vitamin A, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Orange Juice has 2 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 3 times more Copper, 12.6 times more Iron and 3.3 times more Manganese than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 2.4 times more Energy, 2.7 times more Carbohydrate and 2.7 times more Fiber than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.