Comparing Nutrients in 14 ounces Sweetened Frozen Strawberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Energy	13% 381kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	36% 46.6g	130g per day for Men 19-50 years
Sugars	131% 95g	51% 37g	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	20% 7.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18.3% 0.24mg	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	15% 59.5μg	29.8% 119μg	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	183% 164mg	235% 211mg	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	6.1% 0.91mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	20% 0.18mg	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	29.3% 2.34mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	4.3% 0.099mg	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	7.37% 51.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.85% 290g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Frozen Strawberries vs Oranges:

• Sliced Sweetened Frozen Strawberries have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 5.4 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Frozen Strawberries vs Oranges:

• Sliced Sweetened Frozen Strawberries have 5.9 times more Iron, 10 times more Manganese and 1.4 times more Selenium than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Raw Oranges have similar amounts of Phosphorus and Water per 14 oz.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sliced Sweetened Frozen Strawberries have 2 times more Energy, 3.9 times more Omega 3, 2.2 times more Carbohydrate and 2.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber and 1.8 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.