Comparing Nutrients in 1 pound Oranges VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	7.35% 213kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	51% 8.7g	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	139% 181g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	89.4% 65g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.3% 0.19mg	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	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	4.54% 4.1mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.7% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	18% 181mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20% 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	5.67% 0.45mg	27.2% 2.18mg	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	27.6% 0.64mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.6% 393g	5.66% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Pie, cherry, commercially prepared:

• Raw Oranges have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 59.1 times more Vitamin C than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 4.7 times more Vitamin A, 1.3 times more Vitamin B5, 4.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Pie, cherry, commercially prepared have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Oranges as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Pie, cherry, commercially prepared:

• Raw Oranges have 3.3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Potassium and 1.9 times more Water than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 4.8 times more Iron, 5.6 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Selenium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Pie, cherry, commercially prepared have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 3 times more Fiber than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 5.5 times more Energy, 91.7 times more Fat, 170.8 times more Saturated Fat, 19.7 times more Omega 3, 106.5 times more Omega 6, 3.4 times more Carbohydrate, 1.5 times more Sugars and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Pie, cherry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.