Comparing Nutrients in 500 calories Cherries, sour, canned, water pack, drained VS Oranges

Weight per 500 calories

• Cherries, sour, canned, water pack, drained: 1191g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Cherries, sour, canned, water pack, drained or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	96% 125g	130g per day for Men 19-50 years
Sugars	115% 83.2g	137% 99g	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	46% 33.2g	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	% 50g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	49% 0.64mg	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	NA	79.8% 319μg	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	3.97% 3.57mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.4% 96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Oranges	Recommended Dietary Allowance
Calcium	13% 131mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	95% 7.6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	11.6% 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	27.2% 190mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherries, sour, canned, water pack, drained vs Oranges:

• Cherries, sour, canned, water pack, drained have 1.8 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.1 times more Vitamin B1, 5.4 times more Vitamin B5 and 158.5 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Cherries, sour, canned, water pack, drained as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cherries, sour, canned, water pack, drained vs Oranges:

• Cherries, sour, canned, water pack, drained have 7.2 times more Iron, 2.6 times more Manganese and 1.3 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.2 times more Calcium and 1.4 times more Potassium than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Raw Oranges have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.8 times more Fiber than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cherries, sour, canned, water pack, drained as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.