Comparing Nutrients in 1 pound Chilled Orange Juice VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Mulberries	12%	7%	81%

Macro Nutrients

	Chilled Orange Juice	Mulberries	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	34% 44.5g	130g per day for Men 19-50 years
Sugars	52% 37.7g	50.7% 36.7g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Mulberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	17.4% 0.23mg	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	21.5% 86μg	6.8% 27.2μg	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	169% 152mg	183% 165mg	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	6.05% 0.91mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Mulberries	Recommended Dietary Allowance
Calcium	5% 50mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	30.2% 0.27mg	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	7.37% 0.59mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10.7% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Mulberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Mulberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Mulberries:

• 1 pound of Chilled Orange Juice has 1.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Mulberries.
• While 1 lb of Raw Mulberries contains 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Mulberries provide similar amounts of Vitamin C per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Mulberries have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Mulberries:

• 1 lb of Raw Mulberries contains 3.5 times more Calcium, 1.4 times more Copper, 14.2 times more Iron, 1.6 times more Magnesium and 2.2 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Mulberries contain similar levels of Potassium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium and Iron
• Both Chilled Orange Juice from Concentrate as well as Raw Mulberries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Mulberries contains 5.7 times more Fiber and 2.1 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Mulberries offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.