Comparing Nutrients in 1 kilogram Oranges VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Strawberries	7%	7%	86%

Macro Nutrients

	Oranges	Strawberries	Recommended Dietary Allowance
Energy	16.2% 470kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	59% 76.8g	130g per day for Men 19-50 years
Sugars	129% 94g	67.4% 49g	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	33.7% 24.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Strawberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.33% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	60% 240μg	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	591% 532mg	653% 588mg	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	12% 1.8mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Strawberries	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44μg	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	12.5% 1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	168% 3.86mg	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	20% 140mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Strawberries:

• Raw Oranges have 11 times more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Vitamin C per 1 kg.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Strawberries:

• Raw Oranges have 2.5 times more Calcium than Raw Strawberries.
• While Raw Strawberries contain 4.1 times more Iron, 1.3 times more Magnesium, 15.4 times more Manganese, 1.7 times more Phosphorus and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Copper, Potassium and Water per 1 kg.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.5 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 9.3 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.