Comparing Nutrients in 1 kilogram Navel Oranges VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Navel Oranges	Cherry juice, tart	Recommended Dietary Allowance
Energy	17% 490kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	105% 137g	130g per day for Men 19-50 years
Sugars	117% 85g	168% 122g	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	68.3% 49.5g	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	% 72.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	28.5% 0.37mg	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	NA	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	0% 0mg	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	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

	Navel Oranges	Cherry juice, tart	Recommended Dietary Allowance
Calcium	43% 430mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	46.7% 0.42mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	26% 0.6mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23% 852g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cherry juice, tart per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cherry juice, tart:

• 1 kilogram of Navel Oranges has 2.1 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Navel Oranges and Cherry juice, tart provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cherry juice, tart:

• 1 kilogram of Navel Oranges has 3.3 times more Calcium and 1.4 times more Phosphorus than Cherry juice, tart.
• While 1 kg of Cherry juice, tart contains 3.2 times more Iron and 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cherry juice, tart contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cherry juice, tart lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Cherry juice, tart lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cherry juice, tart contains 1.4 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Cherry juice, tart offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Cherry juice, tart provide inadequate amounts of Protein in one kilogram.