Comparing Nutrients in 100 calories Cherries, tart, dried, sweetened VS Oranges

Weight per 100 calories

Cherries, tart, dried, sweetened

30g

Oranges

213g

Cherries, tart, dried, sweetened have 7.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cherries, tart, dried, sweetened or Oranges?

Macros Ratio

Protein Fat Carbs

Cherries, tart, dried, sweetened

97%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cherries, tart, dried, sweetened vs 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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0.23%0.22g

Fat

0.26%0.26g

0.22 gvs0.26 g

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

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0.14%0.044g

Saturated Fat

0.1%0.032g

0.044 gvs0.032 g

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

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1.73%0.028g

Omega 3

0.93%0.015g

0.028 gvs0.015 g

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

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0.18%0.031g

Omega 6

0.23%0.038g

0.031 gvs0.038 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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18.6%24g

Carbohydrate

19.2%25g

24 gvs25 g

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

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28%20g

Sugars

27.4%20g

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

20 gvs20 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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1.98%0.75g

Fiber

13.4%5.1g

0.75 gvs5.1 g

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

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0.67%0.38g

Protein

3.57%2g

0.38 gvs2 g

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

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Vitamins

Cherries, tart, dried, sweetened vs Oranges

4.7%42.3μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

42.3 μgvs23.4 μg

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

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1.45%0.017mg

Vitamin B1

15.4%0.19mg

Thiamine

0.017 mgvs0.19 mg

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

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2.33%0.03mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.03 mgvs0.085 mg

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

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1.63%0.26mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs0.6 mg

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

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

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

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2.33%0.03mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.03 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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0.83%3.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

3.3 μgvs64 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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6.44%5.8mg

Vitamin C

126%113mg

Ascorbic acid

5.8 mgvs113 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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0.34%0.051mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.051 mgvs0.38 mg

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

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1.28%1.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.53 μgvs0 μg

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

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Minerals

Cherries, tart, dried, sweetened vs Oranges

1.14%11.4mg

Calcium

8.5%85mg

11.4 mgvs85 mg

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

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7.64%0.069mg

Copper

10.6%0.096mg

0.069 mgvs0.096 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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2.55%0.2mg

Iron

2.66%0.21mg

0.2 mgvs0.21 mg

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

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1.57%6.6mg

Magnesium

5.07%21.3mg

6.6 mgvs21.3 mg

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

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Manganese

2.3%0.053mg

NA mgvs0.053 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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1.54%11mg

Phosphorus

4.26%29.8mg

11 mgvs29.8 mg

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

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3.32%113mg

Potassium

11.3%385mg

113 mgvs385 mg

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

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0.22%0.12μg

Selenium

1.93%1.06μg

0.12 μgvs1.06 μg

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

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0.26%3.9mg

Sodium

0%0mg

3.9 mgvs0 mg

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

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0.68%0.075mg

Zinc

1.35%0.15mg

0.075 mgvs0.15 mg

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

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0.13%5g

Water

5%185g

5 gvs185 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, tart, dried, sweetened vs Oranges:

Cherries, tart, dried, sweetened have 1.8 times more Vitamin A and more Vitamin K than Raw Oranges.
While Raw Oranges contain 10.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.2 times more Vitamin B6, 19.3 times more Vitamin B9, 19.5 times more Vitamin C and 7.5 times more Vitamin E than Cherries, tart, dried, sweetened .
Both Cherries, tart, dried, sweetened as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cherries, tart, dried, sweetened vs Oranges:

Raw Oranges contain 7.5 times more Calcium, 1.4 times more Copper, 3.2 times more Magnesium, 2.8 times more Phosphorus, 3.4 times more Potassium, 8.9 times more Selenium, 2 times more Zinc and 37 times more Water than Cherries, tart, dried, sweetened .
Both Cherries, tart, dried, sweetened and Raw Oranges have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cherries, tart, dried, sweetened have 1.9 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 6.8 times more Fiber and 5.3 times more Protein than Cherries, tart, dried, sweetened .
Both Cherries, tart, dried, sweetened and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Cherries, tart, dried, sweetened as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cherries, tart, dried, sweetened VS Blackberries, canned, heavy syrup, solids and liquidsOrangesVS Blackberries, canned, heavy syrup, solids and liquidsCherries, tart, dried, sweetened VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cherries, tart, dried, sweetened VS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cherries, tart, dried, sweetened or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: