Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Orange Juice	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	84.7% 110g	164% 213g	130g per day for Men 19-50 years
Sugars	121% 87.6g	223% 162g	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	71.6% 52g	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	% 79.3g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 22g	g per day for Men 19-50 years
Fiber	7.9% 3g	37% 14g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	10% 90μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17% 0.22mg	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	10% 40μg	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	40% 36mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	158% 1.42mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	21% 0.48mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cherries, sweet, canned, pitted, 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, sweet, canned, pitted, 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, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Orange Juice has 1.9 times more Vitamin B1, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9 and 8.4 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 1.9 times more Vitamin B2 and 2 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Orange Juice has 1.3 times more Potassium than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 6.5 times more Copper, 3.5 times more Iron and 2.3 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contains 1.8 times more Energy, 1.9 times more Carbohydrate, 1.8 times more Sugars, 2.1 times more Fructose and 4.7 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, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.