Comparing Nutrients in 500 calories Cherries, tart, dried, sweetened VS Valencia Oranges

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Valencia Oranges: 1020g

Cherries, tart, dried, sweetened have 6.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	93% 121g	130g per day for Men 19-50 years
Sugars	139% 101g	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	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	9.88% 3.75g	67% 25.5g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	49.5% 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	4.13% 16.5μg	99% 398μg	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% 29mg	550% 495mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.7% 57mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	42% 0.38mg	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	12.8% 1.02mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	7.72% 54mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.67% 25g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherries, tart, dried, sweetened vs Valencia Oranges:

• Cherries, tart, dried, sweetened have 1.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4.2 times more Vitamin B6, 24.1 times more Vitamin B9 and 17.1 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cherries, tart, dried, sweetened vs Valencia Oranges:

• Raw Valencia Oranges contain 7.2 times more Calcium, 3.1 times more Magnesium, 3.2 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Zinc and 35.3 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Valencia Oranges have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 6.8 times more Fiber and 5.7 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.