Comparing Nutrients in 1 pound Navel Oranges VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Strawberries	7%	7%	86%

Macro Nutrients

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Energy	7.66% 222kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	26.8% 35g	130g per day for Men 19-50 years
Sugars	53% 38.6g	30.6% 22g	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% 10.2g	15.3% 11g	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	% 8.94g	% 9.03g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.13g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	27.2% 109μg	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	298% 268mg	296% 267mg	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	4.54% 0.68mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Strawberries	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	76% 1.75mg	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	15% 104mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Strawberries per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Strawberries:

• 1 pound of Navel Oranges has 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Strawberries.
• Both Navel Oranges and Strawberries provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Strawberries:

• 1 pound of Navel Oranges has 2.7 times more Calcium than Strawberries.
• While 1 lb of Raw Strawberries contains 3.2 times more Iron and 13.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Strawberries contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Strawberries lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Strawberries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.6 times more Carbohydrate and 1.7 times more Sugars than Strawberries.
• While 1 lb of Raw Strawberries contains 7.2 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Strawberries offer comparable quantities of Fructose and Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Strawberries provide inadequate amounts of Energy, Omega 6 and Protein in one pound.