Comparing Nutrients in 1 kilogram Valencia Oranges VS Cherries, sweet, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Valencia Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17% 490kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	202% 262g	130g per day for Men 19-50 years
Sugars	NA	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	39.5% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	23% 0.3mg	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	98% 390μg	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	539% 485mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	154% 1.4mg	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	11.3% 0.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	25.2% 0.58mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cherries, sweet, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cherries, sweet, 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 Valencia Oranges vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Valencia Oranges has 4.1 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 9.8 times more Vitamin B9 and 13.5 times more Vitamin C than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Valencia Oranges has 4.4 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 3.8 times more Copper, 3.9 times more Iron and 2.5 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.7 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 2.1 times more Energy and 2.2 times more Carbohydrate than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.