Comparing Nutrients in 1 pound Cherries, sour, red, canned, water pack, solids and liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Energy	5.63% 163kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.6g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	47.5% 34.5g	57% 41.5g	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	17% 12.2g	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	% 17.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	13% 5g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	19% 172μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	17.8% 0.23mg	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	9.07% 36.3μg	19.3% 77μg	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	10.6% 9.53mg	227% 204mg	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	6.96% 1.04mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	19.7% 0.18mg	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	77.7% 6.2mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	4.73% 0.11mg	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	6.48% 45.4mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 408g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sour, red, canned, water pack, solids and liquids versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, sour, red, canned, water pack, solids and liquids vs Florida Oranges:

• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids has 3.5 times more Vitamin A than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 5.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 21.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cherries, sour, red, canned, water pack, solids and liquids vs Florida Oranges:

• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids has 1.8 times more Copper, 15.2 times more Iron and 3.2 times more Manganese than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.9 times more Calcium, 1.7 times more Magnesium and 1.7 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Florida Oranges contains 1.3 times more Carbohydrate and 2.2 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Florida Oranges offer comparable quantities of Sugars per one pound.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.