Comparing Nutrients in 7 ounces Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	5.68% 165kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	19% 25g	130g per day for Men 19-50 years
Sugars	44.3% 32g	23.3% 17g	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	14.2% 10.3g	6.16% 4.47g	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	% 15.7g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 4.37g	% 8.5g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	12% 0.16mg	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% 7.94μg	17% 67.5μg	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	7.94% 7.14mg	130% 117mg	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	2.25% 0.34mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	8.6% 0.077mg	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	8.7% 0.69mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	2.5% 0.058mg	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	5.1% 35.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5, 3.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 16.4 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Navel Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Navel Oranges:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 3.6 times more Copper, 2.7 times more Iron and 1.7 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.8 times more Calcium and 1.3 times more Phosphorus than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Navel Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.7 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Fructose than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Fiber than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.