Comparing Nutrients in 7 ounces Oranges with Peel VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Oranges with Peel	Cherry juice, tart	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	33.4% 24.2g	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	13.5% 9.82g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.65% 0.073mg	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	15% 59.5μg	NA	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cherry juice, tart	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.26% 0.083mg	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	20% 1.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	5.18% 0.12mg	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	6.24% 43.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cherry juice, tart per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cherry juice, tart:

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 2.5 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 7 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cherry juice, tart have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cherry juice, tart:

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Cherry juice, tart.
• Both Oranges with Peel and Cherry juice, tart contain similar levels of Water per seven ounces.
• 7 ounces of Cherry juice, tart lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Cherry juice, tart lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.2 times more Protein than Cherry juice, tart.
• Both Oranges with Peel and Cherry juice, tart offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cherry juice, tart provide inadequate amounts of Protein