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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.35% 213kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	41% 53.3g	92% 119g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10.5% 0.14mg	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	34% 136μg	4.54% 18μg	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	268% 241mg	18% 16.3mg	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	5.44% 0.82mg	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

	Oranges	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	70% 0.63mg	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	5.67% 0.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	11.4% 0.26mg	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	9.07% 63.5mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.9% 330g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Oranges vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Oranges has 4.1 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 7.5 times more Vitamin B9 and 14.8 times more Vitamin C than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 1.4 times more Vitamin B3 than Raw Oranges.
• Both Oranges and Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Cherries, sweet, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Oranges has 4.4 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 3.1 times more Copper, 3.5 times more Iron and 2.3 times more Manganese than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 1.6 times more Fiber than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids contains 2.2 times more Energy and 2.2 times more Carbohydrate than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy
• Both Raw Oranges as well as Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.