Comparing Nutrients in 100 calories Cherries, sour, canned, water pack, drainedVS Valencia Oranges

Weight per 100 calories

Cherries, sour, canned, water pack, drained

238g

Valencia Oranges

204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cherries, sour, canned, water pack, drained or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cherries, sour, canned, water pack, drained

90%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Cherries, sour, canned, water pack, drainedvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g

Fat

0.63%0.61g

0.5 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.22%0.071g

NA gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.04%0.033g

NA gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.53%0.09g

NA gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%25g

Carbohydrate

18.7%24.3g

25 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23%16.6g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.16%6.64g

Fructose

≤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]

6.64 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%9.98g

Glucose

9.98 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.024g

Sucrose

0.024 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.5%2.86g

Fiber

13.4%5.1g

2.86 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.93%1.64g

Protein

3.8%2.12g

1.64 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cherries, sour, canned, water pack, drainedvs Valencia Oranges

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.96%0.06mg

Vitamin B1

14.8%0.18mg

Thiamine

0.06 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.15 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.87%0.62mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.95%0.098mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.098 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.6%0.11mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.11 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

20%79.6μg

Folates and Folic Acid

NA μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.79%0.71mg

Vitamin C

110%99mg

Ascorbic acid

0.71 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19.3μg

Vitamin K

Phytomenadione or phylloquinone

19.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cherries, sour, canned, water pack, drainedvs Valencia Oranges

2.6%26mg

Calcium

8.16%81.6mg

26 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

8.4%0.076mg

NA mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.52mg

Iron

2.3%0.18mg

1.52 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.54%19mg

Magnesium

4.86%20.4mg

19 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.1%0.14mg

Manganese

2.04%0.047mg

0.14 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.44%38mg

Phosphorus

4.96%34.7mg

38 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.05%274mg

Potassium

10.7%365mg

274 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.52mg

Sodium

0%0mg

9.52 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.17mg

Zinc

1.1%0.12mg

0.17 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.7%210g

Water

4.76%176g

210 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cherries, sour, canned, water pack, drained vs Valencia Oranges:

Cherries, sour, canned, water pack, drained have 1.9 times more Vitamin B2 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3 times more Vitamin B1, 5.2 times more Vitamin B5 and 138.6 times more Vitamin C than Cherries, sour, canned, water pack, drained.
Both Cherries, sour, canned, water pack, drained and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
Both Cherries, sour, canned, water pack, drained as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cherries, sour, canned, water pack, drained vs Valencia Oranges:

Cherries, sour, canned, water pack, drained have 8.3 times more Iron, 3 times more Manganese and 1.4 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.1 times more Calcium and 1.3 times more Potassium than Cherries, sour, canned, water pack, drained.
Both Cherries, sour, canned, water pack, drained and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges contain 1.8 times more Fiber and 1.3 times more Protein than Cherries, sour, canned, water pack, drained.
Both Cherries, sour, canned, water pack, drained and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cherries, sour, canned, water pack, drained as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cherries, sour, canned, water pack, drainedVS Cherries, sweet, canned, pitted, heavy syrup, drainedValencia OrangesVS Cherries, sweet, canned, pitted, heavy syrup, drainedCherries, sour, canned, water pack, drainedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Cherries, sour, canned, water pack, drainedVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cherries, sour, canned, water pack, drained or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: