Comparing Nutrients in 5 ounces Oranges with Peel VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Sweet Cherries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	10.5% 7.6g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.34% 0.069mg	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	1.4% 5.67μg	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	11% 9.92mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweet Cherries	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.26% 315mg	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% 0mg	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	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweet Cherries per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Sweet Cherries:

• 5 ounces of Oranges with Peel have 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 10.1 times more Vitamin C than Sweet Cherries.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Sweet Cherries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Sweet Cherries:

• 5 ounces of Oranges with Peel have 5.4 times more Calcium, 2.2 times more Iron and 1.3 times more Magnesium than Sweet Cherries.
• Both Oranges with Peel and Sweet Cherries contain similar levels of Copper, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Sweet Cherries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.1 times more Fiber and 1.2 times more Protein than Sweet Cherries.
• Both Oranges with Peel and Sweet Cherries offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Raw Sweet Cherries provide inadequate amounts of Omega 3 and Omega 6 in five ounces.