Comparing Nutrients in 100 grams Valencia Oranges VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	6.88% 8.94g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.6g	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	3.72% 2.7g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	3.4% 0.044mg	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	9.75% 39μg	2% 8μg	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	54% 48.5mg	2.33% 2.1mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	7.78% 0.07mg	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	1.13% 0.09mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	3.3% 0.076mg	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	2.43% 17mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.43% 90g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.1 times more Vitamin B1, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 23.1 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 3.2 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B2 per 100 g.
• Both Raw Valencia Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Valencia Oranges have 3.6 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.9 times more Copper, 15.2 times more Iron and 3.3 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Water per 100 g.
• Both Raw Valencia Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Raw Valencia Oranges and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Omega 3 per 100 g.
• Both Raw Valencia Oranges as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.