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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	93% 121g	98% 128g	130g per day for Men 19-50 years
Sugars	139% 101g	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	9.88% 3.75g	59% 22.4g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	4.13% 16.5μg	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% 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	1.7% 0.26mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Calcium	5.7% 57mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	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	12.8% 1.02mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.72% 54mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.67% 25g	23.7% 877g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 1.7 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 8 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 5.3 times more Vitamin B6, 21 times more Vitamin B9, 20.8 times more Vitamin C and 6 times more Vitamin E than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Navel Oranges contain 7.7 times more Calcium, 1.3 times more Iron, 3.4 times more Magnesium, 4.3 times more Phosphorus, 3 times more Potassium, 2.2 times more Zinc and 35.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Copper per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cherries, tart, dried, sweetened have 1.5 times more Omega 3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Fiber and 4.9 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.