Comparing Nutrients in 7 ounces Sweet Cherries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweet Cherries	Canned Orange Juice	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	17% 22g	130g per day for Men 19-50 years
Sugars	35% 25.4g	24% 17.4g	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	14.7% 10.7g	6.65% 4.82g	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	% 13g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.06g	g per day for Men 19-50 years
Fiber	11% 4.17g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	4.73% 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	2% 7.94μg	12% 47.6μg	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	15.4% 14mg	66.4% 59.7mg	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	0.93% 0.14mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	1.55% 62μg	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	8.93% 0.71mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	1.8% 0.042mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Cherries versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Canned Orange Juice:

• 7 ounces of Sweet Cherries have 1.6 times more Vitamin B2 and 1.6 times more Vitamin B6 than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.4 times more Vitamin B1, 6 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Sweet Cherries.
• Both Sweet Cherries and Canned Orange Juice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B9
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Raw Sweet Cherries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Canned Orange Juice:

• 7 ounces of Sweet Cherries have 2.7 times more Copper, 3.6 times more Iron, 3.3 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium than Canned Orange Juice.
• Both Sweet Cherries and Canned Orange Juice contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Sweet Cherries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.3 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Sugars, 2.2 times more Fructose and 7 times more Fiber than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Raw Sweet Cherries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.