Comparing Nutrients in 5 ounces Cherries, sour, red, canned, water pack, solids and liquids VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	15% 10.8g	16.4% 12g	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	5.28% 3.83g	4.14% 3g	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	% 5.53g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 5.87g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	6% 54μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	4.36% 0.057mg	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	2.83% 11.3μg	10.6% 42.5μg	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	3.3% 2.98mg	78.7% 71mg	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	2.17% 0.33mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6.93% 0.062mg	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	24.3% 1.94mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	0.86% 0.02mg	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	2.02% 14mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.45% 127g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, sour, red, canned, water pack, solids and liquids versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids vs Fresh Orange juice:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 3.8 times more Vitamin A and 1.4 times more Vitamin B2 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 23.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Fresh Orange juice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cherries, sour, red, canned, water pack, solids and liquids vs Fresh Orange juice:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 1.6 times more Copper, 6.9 times more Iron and 5.4 times more Manganese than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.8 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 1.3 times more Fructose and 5.5 times more Fiber than Fresh Orange juice.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Fresh Orange juice offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.