Comparing Nutrients in 500 calories Florida Oranges VS Cherries, sour, red, canned, water pack, solids and liquids

Weight per 500 calories

• Florida Oranges: 1087g
• Cherries, sour, red, canned, water pack, solids and liquids: 1389g

Florida Oranges have 1.3 times more energy per 100g than Cherries, sour, red, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Cherries, sour, red, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Florida Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 124g	130g per day for Men 19-50 years
Sugars	137% 99g	146% 106g	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	51.7% 37.5g	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	% 54g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	68.6% 26g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	58.6% 528μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	47% 0.61mg	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	46% 185μg	27.8% 111μg	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	543% 489mg	32.4% 29mg	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	13% 1.96mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	46.7% 467mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	108% 0.97mg	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	12.2% 0.98mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	46% 1.06mg	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	18.6% 130mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	25.6% 947g	33.8% 1249g	3700g per day for Men 19-50 years

Florida Oranges VS Cherries, Sour, Red, Canned, Water Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Cherries, sour, red, canned, water pack, solids and liquids?

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

• 500 calories of Florida Oranges have 4.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 16.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 500 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 4.4 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cherries, sour, red, canned, water pack, solids and liquids provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Florida Oranges have 3.1 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 500 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 2.3 times more Copper, 19.5 times more Iron, 4 times more Manganese and 1.3 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Phosphorus per 500 calories.
• Both Raw Florida Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.7 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• While 500 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 1.7 times more Omega 3 and 1.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cherries, sour, red, canned, water pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.