Comparing Nutrients in 7 ounces Sweet Cherries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweet Cherries	Oranges with Peel	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	2% 7.94μg	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	15.4% 14mg	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

	Sweet Cherries	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Oranges with Peel per 7 oz

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

• 7 oz of Raw Oranges with Peel contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 10.1 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 Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 oz of Raw Oranges with Peel contain 5.4 times more Calcium, 2.2 times more Iron and 1.3 times more Magnesium than Raw Sweet Cherries.
• Both Sweet Cherries and Oranges with Peel contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium
• Both Raw Sweet 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 oz of Raw Oranges with Peel contain 2.1 times more Fiber than Raw Sweet Cherries.
• Both Sweet Cherries and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Sweet Cherries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Oranges with Peel

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

Sweet cherries are a great source of antioxidants, vitamins C and A, and fiber. They can help reduce inflammation, improve heart health, and support healthy digestion. Oranges with peel also provide vitamin C, fiber, and antioxidants, but the peel contains even more nutrients and can aid in digestion and improve skin health. Both are nutritious options, but incorporating a variety of fruits into your diet is ideal for overall health and wellness.

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

Both sweet cherries and oranges with peel can be beneficial for weight loss due to their high fiber content and low calorie density. However, sweet cherries are slightly lower in calories and sugar compared to oranges, making them a slightly better option for weight loss. Additionally, cherries are rich in antioxidants and anti-inflammatory compounds that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both sweet cherries and oranges with peel, can help you achieve your weight loss goals.

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

Both sweet cherries and oranges with peel can be beneficial for muscle gain due to their nutrient content. Sweet cherries are rich in antioxidants and anti-inflammatory compounds that can help with muscle recovery after training. Oranges with peel are high in vitamin C, which is important for collagen production and muscle repair. In terms of muscle gain, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods, including a mix of carbohydrates, proteins, and healthy fats. Both sweet cherries and oranges with peel can be included as part of a well-rounded diet to support muscle growth and recovery. Ultimately, the key to gaining muscle while training consistently is to ensure you are meeting your overall calorie and nutrient needs, as well as getting adequate protein intake to support muscle repair and growth.

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

The environmental impact of producing sweet cherries is generally lower compared to oranges with peel. Cherries require less water, pesticides, and land to grow, making them a more sustainable option. Oranges, on the other hand, require more resources for cultivation and transportation due to their thicker peel. Choosing locally grown and organic options can further reduce the environmental impact of both fruits.