Comparing Nutrients in 1 pound Oranges VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Oranges	Cherry juice, tart	Recommended Dietary Allowance
Energy	7.35% 213kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	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	48% 62g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	76.4% 55.4g	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	31% 22.5g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.26g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13% 0.17mg	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	NA	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	0% 0mg	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	Cherry juice, tart	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	21% 0.19mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	12% 0.27mg	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	21.5% 730mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cherry juice, tart:

• Raw Oranges have 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Raw Oranges as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cherry juice, tart:

• Raw Oranges have 3.1 times more Calcium than Cherry juice, tart.
• While Cherry juice, tart contains 4.2 times more Iron and 2.4 times more Manganese than Raw Oranges.
• Both Raw Oranges and Cherry juice, tart have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Oranges as well as Cherry juice, tart have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 3 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.3 times more Energy and 1.3 times more Sugars than Raw Oranges.
• Both Raw Oranges and Cherry juice, tart have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Cherry juice, tart have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.