Comparing Nutrients in 1 pound Florida Oranges VS Frozen Raspberries

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Frozen Raspberries	Recommended Dietary Allowance
Energy	7.2% 209kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.4% 0.068g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	57% 41.5g	41% 29.7g	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	20.3% 14.7g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	28.6% 11g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	21.6% 0.28mg	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	31.8% 127μg	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	88.7% 80mg	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	22.7% 3.4mg	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	Frozen Raspberries	Recommended Dietary Allowance
Calcium	19.5% 195mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	45.4% 0.41mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	120% 2.77mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.4% 386g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Raspberries per 1 lb

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

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

• 1 pound of Florida Oranges has 2.6 times more Vitamin C than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.2 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Frozen Raspberries provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Frozen Raspberries:

• 1 pound of Florida Oranges has 1.8 times more Calcium than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 2.3 times more Copper, 8.4 times more Iron, 2.3 times more Magnesium, 25.4 times more Manganese, 2.5 times more Phosphorus and 3.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Raspberries contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.4 times more Sugars than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 1.8 times more Fiber and 1.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Raspberries offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Red Frozen Raspberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.