Comparing Nutrients in 1 pound Florida Oranges VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mulberries	12%	7%	81%

Macro Nutrients

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Energy	7.2% 209kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	57% 41.5g	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	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.7% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mulberries per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Mulberries:

• 1 pound of Florida Oranges has 3.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 1.2 times more Vitamin C than Mulberries.
• While 1 lb of Raw Mulberries contains 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Mulberries provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Mulberries have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges 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 Florida Oranges vs Mulberries:

• 1 lb of Raw Mulberries contains 1.5 times more Copper, 20.6 times more Iron, 1.8 times more Magnesium and 3.2 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Mulberries contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Mulberries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.4 times more Fiber than Mulberries.
• While 1 lb of Raw Mulberries contains 2.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Mulberries offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.