Comparing Nutrients in 5 ounces Oranges with Peel VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.8% 0.062mg	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	10.6% 42.5μg	2.83% 11.3μg	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	112% 101mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	11% 0.099mg	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	14% 1.13mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	4.45% 31mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.45% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cherries, sour, red, canned, water pack, solids and liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cherries, sour, red, canned, water pack, solids and liquids:

• 5 ounces of Oranges with Peel have 5.9 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 33.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 2.9 times more Vitamin A than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Cherries, sour, red, canned, water pack, solids and liquids:

• 5 ounces of Oranges with Peel have 6.4 times more Calcium, 2.3 times more Magnesium, 2.2 times more Phosphorus and 2 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 1.7 times more Iron than Raw Oranges with Peel .
• Both Oranges with Peel and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.8 times more Energy, 1.7 times more Carbohydrate, 4.1 times more Fiber and 1.7 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.