Comparing Nutrients in 7 ounces Sweet Cherries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweet Cherries	Navel Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.35% 97kcal	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% 0.034g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	19% 25g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.5g	g per day for Men 19-50 years
Fiber	11% 4.17g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	15.4% 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	0.93% 0.14mg	2% 0.3mg	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	Navel 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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Cherries 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 Sweet Cherries vs Navel Oranges:

• 7 oz of Raw Navel Oranges contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 8.4 times more Vitamin C than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Sweet Cherries 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 Sweet Cherries vs Navel Oranges:

• 7 ounces of Sweet Cherries have 1.5 times more Copper, 2.8 times more Iron, 2.4 times more Manganese and 1.3 times more Potassium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.3 times more Calcium than Raw Sweet Cherries.
• Both Sweet Cherries and Navel Oranges contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Sweet Cherries 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 Sweet Cherries have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Sugars and 2.4 times more Fructose than Navel Oranges.
• Both Sweet Cherries and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Navel Oranges

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

Both sweet cherries and navel oranges are nutritious fruits, but they offer slightly different health benefits. Sweet cherries are rich in antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease and cancer. They are also a good source of fiber, vitamin C, and potassium. Navel oranges, on the other hand, are high in vitamin C, which is important for immune function, skin health, and collagen production. They also provide fiber and other antioxidants. Overall, both fruits are great choices for a healthy diet, and incorporating a variety of fruits can help ensure you get a wide range of nutrients.

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

Both sweet cherries and navel oranges can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are slightly lower in calories and higher in fiber compared to sweet cherries, making them a slightly better choice for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall diet quality and portion control in addition to specific food choices.

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

Both sweet cherries and navel oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, navel oranges are higher in vitamin C, which is important for collagen synthesis and muscle repair. Therefore, including more navel oranges in your diet may be beneficial for muscle growth while training consistently.

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

Sweet cherries generally have a lower environmental impact compared to navel oranges. Cherries require less water and land to grow, and they have a shorter growing season, which means they have a smaller carbon footprint overall. However, it's important to consider factors such as transportation distance and farming practices when assessing the environmental impact of any food.