Comparing Nutrients in 300 calories Red Sour Cherries VS Valencia Oranges

Weight per 300 calories

• Red Sour Cherries: 600g
• Valencia Oranges: 612g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	56% 72.8g	130g per day for Men 19-50 years
Sugars	70.3% 51g	NA	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	29% 21g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	42.7% 384μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	29.7% 0.39mg	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	12% 48μg	59.7% 239μg	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	66.7% 60mg	330% 297mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.6% 96mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	25% 0.23mg	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	24% 1.92mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	6.12% 0.14mg	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	13% 90mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	14% 517g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Red Sour Cherries have 5.2 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Red Sour Cherries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Red Sour Cherries have 2.8 times more Copper, 3.5 times more Iron, 4.8 times more Manganese and 1.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Calcium than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sour Cherries have 2.7 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Red Sour Cherries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.