Comparing Nutrients in 1 kilogram Navel Oranges VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Navel Oranges	Frozen Strawberries	Recommended Dietary Allowance
Energy	17% 490kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	70.2% 91g	130g per day for Men 19-50 years
Sugars	117% 85g	63% 45.6g	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	31% 22.5g	30% 21.7g	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	% 19.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 3.7g	g per day for Men 19-50 years
Fiber	58% 22g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	21.5% 0.28mg	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	85% 340μg	42.5% 170μg	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	657% 591mg	458% 412mg	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	10% 1.5mg	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

	Navel Oranges	Frozen Strawberries	Recommended Dietary Allowance
Calcium	43% 430mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	54.4% 0.49mg	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	16.3% 1.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	126% 2.9mg	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	33% 230mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Strawberries per 1 kg

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

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

• 1 kilogram of Navel Oranges has 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Strawberries.
• Both Navel Oranges and Frozen Strawberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Strawberries have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Frozen Strawberries:

• 1 kilogram of Navel Oranges has 2.7 times more Calcium and 1.8 times more Phosphorus than Frozen Strawberries.
• While 1 kg of Frozen Strawberries contains 1.3 times more Copper, 5.8 times more Iron and 10 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Frozen Strawberries contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Frozen Strawberries lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Frozen Strawberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate and 1.9 times more Sugars than Frozen Strawberries.
• Both Navel Oranges and Frozen Strawberries offer comparable quantities of Fructose and Fiber per one kilogram.
• Both Raw Navel Oranges as well as Frozen Strawberries provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.