Comparing Nutrients in 1 pound Florida Oranges VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Florida Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	7.2% 209kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	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	78% 101g	130g per day for Men 19-50 years
Sugars	57% 41.5g	NA	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	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	13.3% 0.17mg	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	19.3% 77μg	38.6% 154μg	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	227% 204mg	31.2% 28mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	35.3% 0.32mg	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	5.1% 0.41mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	49.3% 1.13mg	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	7.78% 54.4mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boysenberries, canned, heavy syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Boysenberries, canned, heavy syrup:

• 1 pound of Florida Oranges has 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.3 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 2 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boysenberries, canned, heavy syrup:

• 1 pound of Florida Oranges has 2.4 times more Calcium and 1.9 times more Potassium than Boysenberries, canned, heavy syrup.
• While 1 lb of Boysenberries, canned, heavy syrup contains 1.8 times more Copper, 4.8 times more Iron and 10.4 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Boysenberries, canned, heavy syrup contain similar levels of Magnesium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boysenberries, canned, heavy syrup contains 1.9 times more Energy and 1.9 times more Carbohydrate than Raw Florida Oranges.
• Both Florida Oranges and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.