Comparing Nutrients in 1 kilogram Frozen Strawberries VS Oranges

Macros Ratio

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

Macro Nutrients

	Frozen Strawberries	Oranges	Recommended Dietary Allowance
Energy	12% 350kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	90% 118g	130g per day for Men 19-50 years
Sugars	63% 45.6g	129% 94g	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	30% 21.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	63% 24g	38g per day for Men 19-50 years
Protein	7.68% 4.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	46% 0.6mg	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	75% 300μg	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	458% 412mg	591% 532mg	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	19.3% 2.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	50% 0.45mg	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	94% 7.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	11% 0.25mg	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	18.6% 130mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.3% 900g	23.4% 868g	3700g per day for Men 19-50 years

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

• Frozen Strawberries have 1.6 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 4 times more Vitamin B1, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Strawberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Strawberries vs Oranges:

• Frozen Strawberries have 7.5 times more Iron, 11.6 times more Manganese, 1.4 times more Selenium and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Strawberries have 3.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy, 1.3 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Frozen Strawberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.