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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, juice pack, solids and liquids	6%	0%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sweet, canned, juice pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	8.45% 245kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	77% 56g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	18% 6.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, juice pack, solids and liquids	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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, sweet, canned, juice pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	33% 2.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.4% 385g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, juice pack, solids and liquids VS Navel 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 Navel 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 Navel Oranges:

• 1 lb of Raw Navel Oranges contains 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 23.6 times more Vitamin C than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Navel Oranges provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids has 1.9 times more Copper, 4.5 times more Iron and 2.1 times more Manganese than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.1 times more Calcium and 1.3 times more Potassium than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Navel Oranges contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids lack sufficient amounts of Calcium
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sweet, canned, juice pack, solids and liquids has 1.4 times more Sugars than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.5 times more Fiber than Cherries, sweet, canned, juice pack, solids and liquids.
• Both Cherries, sweet, canned, juice pack, solids and liquids and Navel Oranges offer comparable quantities of Carbohydrate per one pound.
• Both Cherries, sweet, canned, juice pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.