Comparing Nutrients in 100 grams Valencia Oranges VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.15g	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	6.58% 2.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.08% 0.027mg	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	1% 4μg	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	3.1% 2.8mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	9.33% 0.084mg	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	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	2.48% 0.057mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.8% 12mg	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	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Pie fillings, cherry, low calorie:

• Raw Valencia Oranges have 4.4 times more Vitamin B1, more Vitamin B5, 2.3 times more Vitamin B6, 9.8 times more Vitamin B9 and 17.3 times more Vitamin C than Pie fillings, cherry, low calorie.
• While Pie fillings, cherry, low calorie contain 1.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie fillings, cherry, low calorie have similar amounts of Vitamin A and Vitamin B2 per 100 g.
• Both Raw Valencia Oranges as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Pie fillings, cherry, low calorie:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.3 times more Magnesium and 1.5 times more Potassium than Pie fillings, cherry, low calorie.
• While Pie fillings, cherry, low calorie contain 2.3 times more Copper, 3.7 times more Iron and 2.5 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie fillings, cherry, low calorie have similar amounts of Phosphorus and Water per 100 g.
• Both Raw Valencia Oranges as well as Pie fillings, cherry, low calorie have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Pie fillings, cherry, low calorie.
• Both Raw Valencia Oranges and Pie fillings, cherry, low calorie have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Valencia Oranges as well as Pie fillings, cherry, low calorie have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.