Comparing Nutrients in 1 kilogram Florida Oranges VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Florida Oranges	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	225% 292g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	21% 8g	38g per day for Men 19-50 years
Protein	12.5% 7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	72.2% 0.65mg	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	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	10.4% 0.24mg	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	17% 120mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges 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 Florida Oranges 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 Florida Oranges vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Florida Oranges has 6.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B9 and 23.7 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 3.2 times more Vitamin A than Raw Florida Oranges.
• Both Florida Oranges and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Florida Oranges as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Florida Oranges has 4.3 times more Calcium, 2 times more Magnesium, 1.9 times more Potassium and 1.2 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 1.7 times more Copper, 14 times more Iron and 2.9 times more Manganese than Raw Florida Oranges.
• 1 kilogram of Florida Oranges 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 Calcium and Magnesium
• Both Raw Florida Oranges as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 3 times more Fiber 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 2.5 times more Energy and 2.5 times more Carbohydrate than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges 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.