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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Navel Oranges	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	164% 213g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 79.3g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 22g	g per day for Men 19-50 years
Fiber	58% 22g	37% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cherries, sweet, canned, pitted, 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	56.7% 0.68mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	21% 776g	3700g per day for Men 19-50 years

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

• 1 kilogram of Navel Oranges has 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5, 3.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 16.4 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Navel Oranges and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide similar amounts of 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 Navel 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 Navel Oranges vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 1 kilogram of Navel Oranges has 4.8 times more Calcium, 1.2 times more Magnesium and 1.3 times more Phosphorus 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, 2.7 times more Iron and 1.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges has 1.6 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 1.7 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Fructose than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel 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.