Comparing Nutrients in 1 pound Cherries, sweet, canned, juice pack, solids and liquids VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	8.45% 245kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	77% 56g	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	18% 6.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	22% 0.29mg	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	4.54% 18μg	44.2% 177μg	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	12.6% 11.3mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, juice pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	18.6% 0.17mg	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	33% 2.63mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	4.54% 0.1mg	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	14.3% 100mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.4% 385g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Valencia Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, juice pack, solids and liquids vs Valencia Oranges:

• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids has 1.5 times more Vitamin B3 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 9.8 times more Vitamin B9 and 19.4 times more Vitamin C than Cherries, sweet, canned, juice pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, juice pack, solids and liquids vs Valencia Oranges:

• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids has 2 times more Copper, 6.4 times more Iron, 2.7 times more Manganese and 1.3 times more Phosphorus than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 2.9 times more Calcium and 1.4 times more Potassium than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Valencia Oranges contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids lack sufficient amounts of Calcium
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Valencia Oranges lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Valencia Oranges contains 1.7 times more Fiber than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Valencia Oranges offer comparable quantities of Carbohydrate per one pound.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.