Comparing Nutrients in 7 ounces OrangesVS Sweet Cherries

Macros Ratio

Protein Fat Carbs

Oranges

91%

Sweet Cherries

91%

7 oz ▼

Macro Nutrients

Orangesvs Sweet Cherries

3.2%93kcal

Energy

4.3%125kcal

93 kcalvs125 kcal

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

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0.25%0.24g

Fat

0.41%0.4g

0.24 gvs0.4 g

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

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0.093%0.03g

Saturated Fat

0.24%0.075g

0.03 gvs0.075 g

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

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0.87%0.014g

Omega 3

3.22%0.052g

0.014 gvs0.052 g

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

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0.21%0.036g

Omega 6

0.32%0.054g

0.036 gvs0.054 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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18%23.3g

Carbohydrate

24.4%31.8g

23.3 gvs31.8 g

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

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25.6%18.6g

Sugars

35%25.4g

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

18.6 gvs25.4 g

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

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Fructose

14.7%10.7g

≤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]

NA gvs10.7 g

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

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Glucose

%13g

NA gvs13 g

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

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Sucrose

%0.3g

NA gvs0.3 g

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

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12.5%4.76g

Fiber

11%4.17g

4.76 gvs4.17 g

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

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3.33%1.87g

Protein

3.76%2.1g

1.87 gvs2.1 g

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

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Vitamins

Orangesvs Sweet Cherries

2.43%22μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

22 μgvs5.95 μg

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

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14.4%0.17mg

Vitamin B1

4.47%0.054mg

Thiamine

0.17 mgvs0.054 mg

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

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6.1%0.079mg

Vitamin B2

5.04%0.065mg

Riboflavin

0.079 mgvs0.065 mg

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

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3.5%0.56mg

Vitamin B3

1.9%0.31mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.31 mg

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

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9.92%0.5mg

Vitamin B5

7.9%0.39mg

Pantothenic acid

0.5 mgvs0.39 mg

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

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9.16%0.12mg

Vitamin B6

7.48%0.097mg

Pyridoxine

0.12 mgvs0.097 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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15%59.5μg

Vitamin B9

2%7.94μg

Folates and Folic Acid

59.5 μgvs7.94 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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117%106mg

Vitamin C

15.4%14mg

Ascorbic acid

106 mgvs14 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.4%0.36mg

Vitamin E

0.93%0.14mg

Tocopherols and Tocotrienols

0.36 mgvs0.14 mg

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

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0%0μg

Vitamin K

3.47%4.17μg

Phytomenadione or phylloquinone

0 μgvs4.17 μg

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

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Minerals

Orangesvs Sweet Cherries

7.94%79.4mg

Calcium

2.58%25.8mg

79.4 mgvs25.8 mg

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

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9.92%0.089mg

Copper

13.2%0.12mg

0.089 mgvs0.12 mg

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

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Fluoride

0.099%3.97μg

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

NA μgvs3.97 μg

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

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2.5%0.2mg

Iron

8.93%0.71mg

0.2 mgvs0.71 mg

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

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4.72%20mg

Magnesium

5.2%22mg

20 mgvs22 mg

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

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2.16%0.05mg

Manganese

6.04%0.14mg

0.05 mgvs0.14 mg

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

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Molybdenum

4.28%1.92μg

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

NA μgvs1.92 μg

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

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3.97%27.8mg

Phosphorus

5.95%41.7mg

27.8 mgvs41.7 mg

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

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10.6%359mg

Potassium

13%441mg

359 mgvs441 mg

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

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1.8%0.99μg

Selenium

0%0μg

0.99 μgvs0 μg

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

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

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

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1.26%0.14mg

Zinc

1.26%0.14mg

0.14 mgvs0.14 mg

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

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4.65%172g

Water

4.4%163g

172 gvs163 g

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

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Lets compare vitamin content per 7 ounces of Oranges vs Sweet Cherries:

Raw Oranges have 3.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 7.5 times more Vitamin B9, 7.6 times more Vitamin C and 2.6 times more Vitamin E than Raw Sweet Cherries.
While Raw Sweet Cherries contain more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Sweet Cherries:

Raw Oranges have 3.1 times more Calcium than Raw Sweet Cherries.
While Raw Sweet Cherries contain 1.3 times more Copper, 3.6 times more Iron, 2.8 times more Manganese and 1.5 times more Phosphorus than Raw Oranges.
Both Raw Oranges and Raw Sweet Cherries have similar amounts of Magnesium, Potassium and Water per 7 oz.
Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Sweet Cherries contain 1.3 times more Energy, 3.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Oranges.
Both Raw Oranges and Raw Sweet Cherries have similar amounts of Fiber and Protein per 7 oz.
Both Raw Oranges as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces OrangesVS Sweet Cherries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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