Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS 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	16.3% 472kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	131% 95g	16.6% 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	NA	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.6% 0.11mg	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	3.9% 15.6μg	12% 48μg	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	30.4% 27.4mg	93% 83.8mg	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	1.6% 0.24mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Navel Oranges	Recommended Dietary Allowance
Calcium	5.4% 54mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	6.14% 0.055mg	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% 0.96mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	7.3% 51mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Navel Oranges:

• Cherries, tart, dried, sweetened have 11.8 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B9 and 3.1 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin E per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Navel Oranges:

• Cherries, tart, dried, sweetened have 5.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Calcium per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 6.8 times more Energy, 10.2 times more Omega 3, 6.4 times more Carbohydrate, 7.9 times more Sugars and 1.4 times more Protein than Raw Navel Oranges.
• Both Cherries, tart, dried, sweetened and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.