Comparing Nutrients in 7 ounces Valencia Oranges VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Valencia Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.26% 0.081mg	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	19.3% 77.4μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	2% 1.8mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.8% 0.079mg	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	2.23% 0.18mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	12% 0.28mg	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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, cherry, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Pie, cherry, commercially prepared:

• 7 ounces of Valencia Oranges have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 53.9 times more Vitamin C than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 4.3 times more Vitamin A and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A
• 7 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Pie, cherry, commercially prepared:

• 7 ounces of Valencia Oranges have 3.3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Potassium and 1.9 times more Water than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 5.3 times more Iron, 6.1 times more Manganese, 1.7 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, cherry, commercially prepared contain similar levels of Copper per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Pie, cherry, commercially prepared lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.1 times more Fiber than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 5.3 times more Energy, 36.7 times more Fat, 73.2 times more Saturated Fat, 8.6 times more Omega 3, 43.6 times more Omega 6, 3.3 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein