Comparing Nutrients in 100 calories Sweet Cherries VS Valencia Oranges

Weight per 100 calories

• Sweet Cherries: 159g
• Valencia Oranges: 204g

Sweet Cherries have 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Sweet Cherries or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.58% 0.041g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	11.8% 8.52g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.77% 3.33g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3% 1.7g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.57% 0.043mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	9.9% 0.13mg	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	1.6% 6.35μg	20% 79.6μg	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	12.3% 11mg	110% 99mg	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	0.74% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	8.4% 0.076mg	0.9mg per day for Men 19-50 years
Fluoride	0.079% 3.17μg	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	7.14% 0.57mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	2.04% 0.047mg	2.3mg per day for Men 19-50 years
Molybdenum	3.42% 1.54μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.76% 33.3mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 352mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.53% 131g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweet Cherries vs Valencia Oranges:

• Raw Valencia Oranges contain 5.1 times more Vitamin A, 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 12.5 times more Vitamin B9 and 8.9 times more Vitamin C than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Cherries vs Valencia Oranges:

• Raw Sweet Cherries have 1.3 times more Copper, 3.1 times more Iron and 2.4 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium and 1.3 times more Water than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Cherries have 1.3 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber and 1.3 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Sweet Cherries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.