Comparing Nutrients in 500 calories Oranges VS Red Sour Cherries

Weight per 500 calories

• Oranges: 1064g
• Red Sour Cherries: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Oranges or Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Oranges	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	94% 122g	130g per day for Men 19-50 years
Sugars	137% 99g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	67% 25.5g	42% 16g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	13% 117μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	34% 0.44mg	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	79.8% 319μg	20% 80μg	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	629% 566mg	111% 100mg	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	12.8% 1.9mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sour Cherries	Recommended Dietary Allowance
Calcium	42.6% 426mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	116% 1.04mg	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	13.3% 1.06mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	48.7% 1.12mg	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	21.3% 149mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 923g	23.3% 861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Red Sour Cherries:

• Raw Oranges have 3.1 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin B9, 5.7 times more Vitamin C and 2.7 times more Vitamin E than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 5.5 times more Vitamin A, 1.3 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Red Sour Cherries have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Oranges as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Red Sour Cherries:

• Raw Oranges have 2.7 times more Calcium and more Selenium than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.2 times more Copper, 3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Sour Cherries have similar amounts of Magnesium, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.6 times more Fiber than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 5.9 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Red Sour Cherries have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Oranges as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.