Comparing Nutrients in 100 grams Red Sour Cherries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Sour Cherries	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.37% 12g	8% 10.4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	11.6% 8.4g	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	4.84% 3.5g	2.92% 2.12g	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	% 4.18g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.14g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	3.08% 0.04mg	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% 8μg	7.5% 30μg	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	11% 10mg	55.6% 50mg	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	0.47% 0.07mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	4.9% 0.044mg	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	4% 0.32mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	0.61% 0.014mg	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	2.14% 15mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.33% 86g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Red Sour Cherries versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Sour Cherries vs Fresh Orange juice:

• 100 grams of Red Sour Cherries have 6.4 times more Vitamin A and 1.3 times more Vitamin B2 than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 3 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 5 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Fresh Orange juice provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Red Sour Cherries vs Fresh Orange juice:

• 100 grams of Red Sour Cherries have 2.4 times more Copper, 1.6 times more Iron and 8 times more Manganese than Fresh Orange juice.
• Both Red Sour Cherries and Fresh Orange juice contain similar levels of Magnesium, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Red Sour Cherries as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Sour Cherries have 4 times more Omega 3, 1.7 times more Fructose and 8 times more Fiber than Fresh Orange juice.
• Both Red Sour Cherries and Fresh Orange juice offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Sour Cherries as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.