Comparing Nutrients in 7 ounces Sweet Cherries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweet Cherries	Florida Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Florida Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	2.23% 0.18mg	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	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Florida Oranges:

• 7 oz of Raw Florida Oranges contain 3.7 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Sweet Cherries.
• Both Sweet Cherries and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Sweet Cherries as well as Raw Florida 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 Sweet Cherries vs Florida Oranges:

• 7 ounces of Sweet Cherries have 1.5 times more Copper, 4 times more Iron, 2.9 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.3 times more Calcium than Raw Sweet Cherries.
• Both Sweet Cherries and Florida Oranges contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Sweet Cherries as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Florida Oranges.
• Both Sweet Cherries and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Florida Oranges

What are the health benefits of Sweet Cherries compared to Florida Oranges?

Sweet cherries are a good source of antioxidants, fiber, and vitamin C, which can help boost the immune system, improve digestion, and reduce inflammation. Florida oranges are also high in vitamin C and fiber, but they are known for their high content of vitamin A and potassium, which are important for eye health and heart function. Both fruits offer unique health benefits, so it's beneficial to include a variety of fruits in your diet for optimal nutrition.

Can I lose weight easier by eating more Sweet Cherries or Florida Oranges?

Both sweet cherries and Florida oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, sweet cherries are lower in calories and higher in fiber compared to Florida oranges, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, is key to successful weight loss.

Should I eat more Sweet Cherries or more Florida Oranges to gain more muscles while training consistently?

Both sweet cherries and Florida oranges can be beneficial for muscle growth due to their high vitamin C content, which helps with collagen production and muscle repair. However, Florida oranges are also a good source of carbohydrates, which are important for providing energy during workouts and aiding in muscle recovery. Therefore, if you are looking to gain more muscle while training consistently, incorporating more Florida oranges into your diet may be beneficial.

What is the environmental impact of producing Sweet Cherries compared to Florida Oranges?

The environmental impact of producing sweet cherries is generally lower compared to Florida oranges. Cherries require less water and land to grow, and they have a shorter growing season which can reduce energy consumption. Oranges, on the other hand, are a more water-intensive crop and require a longer growing season, leading to higher energy use and potential environmental impact. Choosing locally grown and organic options for both cherries and oranges can further reduce their environmental footprint.