Comparing Nutrients in 1 pound Valencia Oranges VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Valencia Oranges	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	7.66% 222kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	101% 73.4g	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	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	30% 11.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.68% 0.1mg	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	44.2% 177μg	5.67% 22.7μg	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	244% 220mg	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	NA	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	88.7% 0.8mg	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	5.1% 0.41mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	9.47% 0.22mg	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% 77mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Valencia Oranges has 4 times more Vitamin B1, 4.2 times more Vitamin B5, 2.9 times more Vitamin B6, 7.8 times more Vitamin B9 and 13.5 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Valencia Oranges has 4 times more Calcium and 1.2 times more Potassium than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 4.8 times more Copper, 3.9 times more Iron and 2.1 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Cherries, sweet, canned, pitted, heavy syrup, drained contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 1.7 times more Energy and 1.8 times more Carbohydrate than Raw Valencia Oranges.
• Both Valencia Oranges and Cherries, sweet, canned, pitted, heavy syrup, drained offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.