Comparing Nutrients in 1 kilogram Fresh Orange juice VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Fresh Orange juice	Frozen Loganberries	Recommended Dietary Allowance
Energy	15.5% 450kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	100% 130g	130g per day for Men 19-50 years
Sugars	116% 84g	106% 77g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	139% 53g	38g per day for Men 19-50 years
Protein	12.5% 7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	11% 100μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	50% 0.65mg	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	75% 300μg	65% 260μg	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	556% 500mg	170% 153mg	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	2.67% 0.4mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Loganberries	Recommended Dietary Allowance
Calcium	11% 110mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	130% 1.17mg	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	25% 2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	542% 12.5mg	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	24.3% 170mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 883g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Frozen Loganberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Frozen Loganberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Frozen Loganberries:

• 1 kilogram of Fresh Orange juice has 1.8 times more Vitamin B1 and 3.3 times more Vitamin C than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 21.8 times more Vitamin E and 78 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Frozen Loganberries provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Frozen Loganberries:

• 1 kilogram of Fresh Orange juice has 1.4 times more Potassium than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 2.4 times more Calcium, 2.7 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 89.1 times more Manganese, 1.5 times more Phosphorus and 6.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Loganberries contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Frozen Loganberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Loganberries contains 5.4 times more Omega 3, 1.3 times more Carbohydrate, 26.5 times more Fiber and 2.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Frozen Loganberries offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Frozen Loganberries provide inadequate amounts of Energy and Omega 6 in one kilogram.