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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	10.5% 304kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	60.3% 78.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	99% 71.6g	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	4.94% 2.77g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.39mg	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	11.4% 1.83mg	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	18.6% 16.8mg	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, light syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	20.4% 1.63mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	11.7% 81.6mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	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% 370g	10.6% 392g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cherries, sweet, canned, light syrup 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, light syrup pack, solids and liquids vs Valencia Oranges:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.5 times more Vitamin B3 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 4.1 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 9.8 times more Vitamin B9 and 13.1 times more Vitamin C than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Valencia Oranges provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cherries, sweet, canned, light syrup 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, light syrup pack, solids and liquids vs Valencia Oranges:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 3.9 times more Copper, 4 times more Iron and 2.6 times more Manganese than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 4.4 times more Calcium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and Valencia Oranges contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Cherries, sweet, canned, light syrup 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, light syrup 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 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.4 times more Energy and 1.5 times more Carbohydrate than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.7 times more Fiber than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw Valencia Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.