Comparing Nutrients in 500 calories Fresh Orange juice VS Canned Maraschino Cherries

Weight per 500 calories

• Fresh Orange juice: 1111g
• Canned Maraschino Cherries: 303g

Drained Canned Maraschino Cherries have 3.7 times more energy per unit of mass than Raw Orange juice, which is above average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Maraschino Cherries?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Fresh Orange juice	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	98% 127g	130g per day for Men 19-50 years
Sugars	129% 93g	162% 117g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	14% 7.78g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	0.076% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1.17% 0.015mg	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	83.3% 333μg	0% 0μg	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	617% 556mg	0% 0mg	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	2.96% 0.44mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	3.8% 4.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	12.2% 122mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	48% 0.43mg	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	27.8% 2.22mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	1.6% 0.036mg	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% 189mg	1.3% 9.1mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	26.5% 981g	4.7% 174g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Canned Maraschino Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Maraschino Cherries?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Canned Maraschino Cherries:

• 500 calories of Fresh Orange juice have 18.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 366.7 times more Vitamin B3, 12.9 times more Vitamin B5, 29.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Canned Maraschino Cherries.
• 500 calories of Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Canned Maraschino Cherries:

• 500 calories of Fresh Orange juice have 1.7 times more Iron, 10.1 times more Magnesium, 20.8 times more Phosphorus, 34.9 times more Potassium and 5.7 times more Water than Canned Maraschino Cherries.
• While 500 kcal of Drained Canned Maraschino Cherries contain 1.3 times more Calcium than Raw Orange juice.
• Both Fresh Orange juice and Canned Maraschino Cherries contain similar levels of Copper per 500 calories.
• 500 calories of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Drained Canned Maraschino Cherries lack sufficient amounts of Manganese, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 11.7 times more Protein than Canned Maraschino Cherries.
• While 500 kcal of Drained Canned Maraschino Cherries contain 1.3 times more Sugars and 4.4 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Canned Maraschino Cherries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• 500 calories of Canned Maraschino Cherries provide inadequate amounts of Protein
• Both Raw Orange juice as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.