Comparing Nutrients in 1 pound Frozen Loganberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Loganberries	Oranges	Recommended Dietary Allowance
Energy	8.6% 249kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	41% 53.3g	130g per day for Men 19-50 years
Sugars	48% 35g	58.5% 42.4g	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	63.3% 24g	28.6% 11g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	21% 0.27mg	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	29.5% 118μg	34% 136μg	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	77% 69.4mg	268% 241mg	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	26.3% 3.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Oranges	Recommended Dietary Allowance
Calcium	11.8% 118mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	22.7% 0.2mg	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	36.3% 2.9mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	4.93% 0.11mg	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% 118mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.4% 384g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Loganberries vs Oranges:

• Frozen Loganberries have 3 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 1.7 times more Vitamin B1 and 3.5 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries and Raw Oranges have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Frozen Loganberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Loganberries vs Oranges:

• Frozen Loganberries have 2.6 times more Copper, 6.4 times more Iron, 2.1 times more Magnesium, 49.9 times more Manganese, 1.9 times more Phosphorus and 4.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Frozen Loganberries.
• Both Frozen Loganberries and Raw Oranges have similar amounts of Potassium and Water per 1 lb.
• Both Frozen Loganberries as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Loganberries have 8.4 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Frozen Loganberries and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Frozen Loganberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.