Comparing Nutrients in 1 pound Valencia Oranges VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Valencia Oranges	Cherry juice, tart	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	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	48% 62g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cherry juice, tart	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.4% 386g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.5 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Raw Valencia 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 Valencia Oranges vs Cherry juice, tart:

• Raw Valencia Oranges have 3.1 times more Calcium than Cherry juice, tart.
• While Cherry juice, tart contains 4.7 times more Iron and 2.6 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cherry juice, tart have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Valencia Oranges as well as Cherry juice, tart have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 3.4 times more Protein than Cherry juice, tart.
• Both Raw Valencia Oranges and Cherry juice, tart have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Valencia Oranges as well as Cherry juice, tart have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.