Comparing Nutrients in 1 kilogram Mulberries VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Mulberries	Chilled Orange Juice	Recommended Dietary Allowance
Energy	15% 430kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	88.8% 115g	130g per day for Men 19-50 years
Sugars	112% 81g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	44.7% 17g	7.9% 3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	58.5% 0.76mg	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% 60μg	47.5% 190μg	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	404% 364mg	373% 336mg	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	58% 8.7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	39% 390mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	46.7% 0.42mg	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	231% 18.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	54.3% 380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Chilled Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Mulberries versus 1 kg of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mulberries vs Chilled Orange Juice:

• 1 kilogram of Mulberries has 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Mulberries.
• Both Mulberries and Chilled Orange Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Mulberries have insufficient amounts of Vitamin B9
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Mulberries as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mulberries vs Chilled Orange Juice:

• 1 kilogram of Mulberries has 3.5 times more Calcium, 1.4 times more Copper, 14.2 times more Iron, 1.6 times more Magnesium and 2.2 times more Phosphorus than Chilled Orange Juice.
• Both Mulberries and Chilled Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Mulberries as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mulberries has 5.7 times more Fiber and 2.1 times more Protein than Chilled Orange Juice.
• Both Mulberries and Chilled Orange Juice offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Raw Mulberries as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.