Comparing Nutrients in 1 kilogram Oranges VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Oranges	Sweet Cherries	Recommended Dietary Allowance
Energy	16.2% 470kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	123% 160g	130g per day for Men 19-50 years
Sugars	129% 94g	177% 128g	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	74% 53.7g	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	% 66g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	37.7% 0.49mg	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	75% 300μg	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	591% 532mg	77.8% 70mg	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	12% 1.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sweet Cherries	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.6% 9.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Sweet Cherries:

• Raw Oranges have 3.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 7.5 times more Vitamin B9, 7.6 times more Vitamin C and 2.6 times more Vitamin E than Raw Sweet Cherries.
• While Raw Sweet Cherries contain more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Sweet Cherries:

• Raw Oranges have 3.1 times more Calcium than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Copper, 3.6 times more Iron, 2.8 times more Manganese and 1.5 times more Phosphorus than Raw Oranges.
• Both Raw Oranges and Raw Sweet Cherries have similar amounts of Magnesium, Potassium and Water per 1 kg.
• Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries contain 1.3 times more Energy, 3.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Oranges.
• Both Raw Oranges and Raw Sweet Cherries have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.