Comparing Nutrients in 100 grams Cherries, sweet, canned, water pack, solids and liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.05% 11.8g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	14% 10.3g	13% 9.35g	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	3.95% 1.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	4.6% 0.06mg	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	1% 4μg	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	2.44% 2.2mg	59% 53.2mg	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	1.53% 0.23mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	5% 0.045mg	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	4.5% 0.36mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	1.1% 0.025mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cherries, sweet, canned, water pack, solids and liquids vs Oranges:

• Cherries, sweet, canned, water pack, solids and liquids have 1.5 times more Vitamin B3, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6, 7.5 times more Vitamin B9 and 24.2 times more Vitamin C than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 per 100 g.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cherries, sweet, canned, water pack, solids and liquids vs Oranges:

• Cherries, sweet, canned, water pack, solids and liquids have 1.7 times more Copper, 3.6 times more Iron and 2.5 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 1.4 times more Potassium than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Magnesium, Phosphorus and Water per 100 g.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cherries, sweet, canned, water pack, solids and liquids have 2.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Fiber than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 g.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.