Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cherries, tart, dried, sweetened	Oranges with Peel	Recommended Dietary Allowance
Energy	22.8% 661kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	184% 133g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	31% 280μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	12.6% 0.11mg	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	17% 1.35mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	10.2% 71.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Oranges with Peel :

• 7 ounces of Cherries, tart, dried, sweetened have 10.8 times more Vitamin A, 2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B9 and 3.7 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Oranges with Peel :

• 7 ounces of Cherries, tart, dried, sweetened have 4 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Calcium and 5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 5.3 times more Energy, 5.8 times more Omega 3 and 5.2 times more Carbohydrate than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Oranges with Peel offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.