Comparing Nutrients in 1 kilogram Florida Oranges VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mulberries	12%	7%	81%

Macro Nutrients

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Energy	16% 460kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	75.4% 98g	130g per day for Men 19-50 years
Sugars	126% 91g	112% 81g	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	63% 24g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mulberries	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	83.3% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	38.5% 0.5mg	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	42.5% 170μg	15% 60μg	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	500% 450mg	404% 364mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Calcium	43% 430mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	66.7% 0.6mg	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	11.3% 0.9mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	17% 120mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mulberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Mulberries:

• 1 kilogram of Florida Oranges has 3.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 1.2 times more Vitamin C than Mulberries.
• While 1 kg of Raw Mulberries contains 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Mulberries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Mulberries have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Mulberries:

• 1 kg of Raw Mulberries contains 1.5 times more Copper, 20.6 times more Iron, 1.8 times more Magnesium and 3.2 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Mulberries contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Mulberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.4 times more Fiber than Mulberries.
• While 1 kg of Raw Mulberries contains 2.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Mulberries offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.