Comparing Nutrients in 500 calories Cherries, sour, red, canned, water pack, solids and liquids VS Navel Oranges

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Navel Oranges: 1020g

Raw Navel Oranges have 1.4 times more energy per unit of mass than Cherries, sour, red, canned, water pack, solids and liquids, which is low in comparison to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	98% 128g	130g per day for Men 19-50 years
Sugars	146% 106g	120% 86.7g	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	51.7% 37.5g	31.7% 23g	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	% 54g	% 20g	g per day for Men 19-50 years
Sucrose	% 14g	% 43.7g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	59% 22.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	62% 0.81mg	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	27.8% 111μg	86.7% 347μg	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	32.4% 29mg	670% 603mg	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	21.3% 3.2mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	15.3% 153mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	44.2% 0.4mg	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	238% 19mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	13% 0.3mg	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	20% 139mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	23.7% 877g	3700g per day for Men 19-50 years

Cherries, Sour, Red, Canned, Water Pack, Solids And Liquids VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Navel Oranges?

Lets compare vitamin content per 500 calories of Cherries, sour, red, canned, water pack, solids and liquids vs Navel Oranges:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 4.3 times more Vitamin A, 2.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.9 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 20.7 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Navel Oranges provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, sour, red, canned, water pack, solids and liquids vs Navel Oranges:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 2.4 times more Copper, 14.3 times more Iron, 3.6 times more Manganese and 1.4 times more Water than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.9 times more Calcium, 1.3 times more Magnesium and 1.7 times more Phosphorus than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Navel Oranges contain similar levels of Potassium per 500 calories.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 2.3 times more Omega 3, 1.2 times more Sugars and 1.6 times more Fructose than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 500 calories.