Comparing Nutrients in 7 ounces Red Sour Cherries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	23.2% 17g	NA	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	9.6% 6.97g	NA	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	% 8.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.54% 2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	14% 127μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	14% 0.18mg	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	3.97% 16μg	15% 59.5μg	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	22% 20mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.6% 0.11mg	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	7.94% 0.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	NA	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	4.25% 29.8mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Sour Cherries versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Sour Cherries vs Oranges with Peel :

• 7 ounces of Red Sour Cherries have 4.9 times more Vitamin A than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Sour Cherries vs Oranges with Peel :

• 7 ounces of Red Sour Cherries have 1.8 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.4 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Phosphorus than Raw Red Sour Cherries.
• Both Red Sour Cherries and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Sour Cherries lack sufficient amounts of Calcium
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Sour Cherries have 2.8 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Energy, 1.3 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Sour Cherries VS Oranges with Peel

What are the health benefits of Red Sour Cherries compared to Oranges with Peel ?

Red sour cherries are rich in antioxidants, particularly anthocyanins, which have anti-inflammatory and anti-cancer properties. They also contain vitamin C, potassium, and fiber, which support immune function and digestive health. Oranges with peel are also high in vitamin C and fiber, which are important for immune function and digestive health. The peel of oranges contains additional antioxidants and fiber, which can help lower cholesterol and improve heart health. Overall, both red sour cherries and oranges with peel offer unique health benefits and can be included in a balanced vegan diet for optimal health.

Can I lose weight easier by eating more Red Sour Cherries or Oranges with Peel ?

Both red sour cherries and oranges with peel can be beneficial for weight loss due to their high fiber content and low calorie density. However, it ultimately depends on your overall diet and lifestyle habits. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and plant-based proteins, can support weight loss efforts. It's important to focus on creating a balanced and nutrient-dense diet while also considering factors such as portion sizes, physical activity, and overall calorie intake.

Should I eat more Red Sour Cherries or more Oranges with Peel to gain more muscles while training consistently?

Both red sour cherries and oranges with peel can be beneficial for muscle gain due to their high antioxidant content and vitamin C, which can help with muscle recovery and overall health. However, oranges with peel contain more fiber, which can aid in digestion and nutrient absorption, making them a slightly better choice for muscle growth. Incorporating a variety of fruits and vegetables into your diet, including both red sour cherries and oranges with peel, can help support your muscle-building goals.

What is the environmental impact of producing Red Sour Cherries compared to Oranges with Peel ?

The environmental impact of producing Red Sour Cherries is generally lower compared to Oranges with Peel. Cherries require less water, land, and resources to grow compared to oranges. Additionally, cherries have a shorter growing season and typically require fewer pesticides and fertilizers. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of each fruit.