Comparing Nutrients in 300 calories Frozen Red Sour Cherries VS Oranges

Weight per 300 calories

• Frozen Red Sour Cherries: 652g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Red Sour Cherries or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Red Sour Cherries	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.87g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	57.7% 75g	130g per day for Men 19-50 years
Sugars	81% 59g	82.3% 59.7g	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	27.5% 10.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Oranges	Recommended Dietary Allowance
Vitamin A	32% 287μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	29.5% 0.38mg	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	8.15% 32.6μg	48% 191μg	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	12.3% 11mg	377% 340mg	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	2.17% 0.33mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.15% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Oranges	Recommended Dietary Allowance
Calcium	8.48% 84.8mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	65.2% 0.59mg	32% 0.29mg	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	43.2% 3.46mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	15.4% 569g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Red Sour Cherries vs Oranges:

• Frozen Red Sour Cherries have 4.1 times more Vitamin A and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.9 times more Vitamin B9, 30.6 times more Vitamin C and 3.5 times more Vitamin E than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Frozen Red Sour Cherries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Red Sour Cherries vs Oranges:

• Frozen Red Sour Cherries have 2 times more Copper, 5.4 times more Iron, 2.3 times more Manganese and 1.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3 times more Calcium, 1.4 times more Potassium and more Selenium than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Oranges have similar amounts of Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Red Sour Cherries have 9.5 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Fiber than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Frozen Red Sour Cherries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.