Comparing Nutrients in 1 pound Florida Oranges VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Florida Oranges	Red Sour Cherries	Recommended Dietary Allowance
Energy	7.2% 209kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	57% 41.5g	53% 38.5g	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	22% 16g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 3.63g	g per day for Men 19-50 years
Fiber	28.6% 11g	19% 7.26g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	15.4% 0.2mg	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	19.3% 77μg	9.07% 36.3μg	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	227% 204mg	50.4% 45.4mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Red Sour Cherries	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	52.4% 0.47mg	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	18% 1.45mg	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	4.73% 0.11mg	22% 0.51mg	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	7.78% 54.4mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	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	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Red Sour Cherries per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Red Sour Cherries:

• 1 pound of Florida Oranges has 3.3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.1 times more Vitamin B9 and 4.5 times more Vitamin C than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 5.8 times more Vitamin A than Raw Florida Oranges.
• Both Florida Oranges and Red Sour Cherries provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Red Sour Cherries:

• 1 pound of Florida Oranges has 2.7 times more Calcium than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 2.7 times more Copper, 3.6 times more Iron and 4.7 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Red Sour Cherries contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound of Red Sour Cherries lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Red Sour Cherries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.5 times more Fiber than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 4 times more Omega 3 than Raw Florida Oranges.
• Both Florida Oranges and Red Sour Cherries offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one pound.