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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Florida Oranges	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 460kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	164% 213g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	% 79.3g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	12.5% 7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	43% 430mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	158% 1.42mg	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	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	42.6% 1450mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cherries, sweet, canned, pitted, 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, 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 Florida Oranges vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 kilogram of Florida Oranges has 4.8 times more Vitamin B1, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 12.5 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Florida Oranges and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 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 Raw Florida Oranges 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 Florida Oranges vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 kilogram of Florida Oranges has 4.8 times more Calcium 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 3.6 times more Copper, 3.9 times more Iron, 2 times more Manganese and 1.5 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.7 times more Fiber 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 1.8 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Sugars than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges 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.