Comparing Nutrients in 1 pound Navel Oranges VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Navel Oranges	Red Sour Cherries	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 19g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 3.63g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	10.6% 391g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Red Sour Cherries:

• 1 pound of Navel Oranges has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.9 times more Vitamin C than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 5.3 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Red Sour Cherries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel 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 Navel Oranges vs Red Sour Cherries:

• 1 pound of Navel Oranges has 2.7 times more Calcium, 1.2 times more Magnesium and 1.5 times more Phosphorus than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 2.7 times more Copper, 2.5 times more Iron and 3.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Red Sour Cherries contain similar levels of Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Red Sour Cherries lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges has 1.4 times more Fiber than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 4.9 times more Omega 3 and 1.6 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Red Sour Cherries offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one pound.