Comparing Nutrients in 500 calories Cherries, sweet, canned, water pack, solids and liquids VS Oranges

Weight per 500 calories

• Cherries, sweet, canned, water pack, solids and liquids: 1087g
• 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, sweet, canned, water pack, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 125g	130g per day for Men 19-50 years
Sugars	154% 112g	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	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	43% 16.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	15% 8.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	9.66% 87μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	11% 43.5μg	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	26.6% 24mg	629% 566mg	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	16.7% 2.5mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	49% 3.9mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	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	23.3% 163mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	25.6% 946g	25% 923g	3700g per day for Men 19-50 years

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

• Cherries, sweet, canned, water pack, solids and liquids have 1.5 times more Vitamin B3, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin A, 3.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 7.3 times more Vitamin B9 and 23.7 times more Vitamin C than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cherries, sweet, canned, water pack, solids and liquids have 1.7 times more Copper, 3.7 times more Iron and 2.5 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 1.4 times more Potassium and more Selenium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Magnesium, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cherries, sweet, canned, water pack, solids and liquids have 2.8 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Fiber than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.