Comparing Nutrients in 1 pound Sweetened Frozen Strawberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Energy	15% 435kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	41% 53.3g	130g per day for Men 19-50 years
Sugars	150% 109g	58.5% 42.4g	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	22.7% 8.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	21% 0.27mg	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	17% 68μg	34% 136μg	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	209% 188mg	268% 241mg	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	6.96% 1.04mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	22.7% 0.2mg	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	33.5% 2.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	4.93% 0.11mg	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	8.42% 59mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.97% 332g	10.6% 393g	3700g per day for Men 19-50 years

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

• Sliced Sweetened Frozen Strawberries have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 5.4 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Frozen Strawberries vs Oranges:

• Sliced Sweetened Frozen Strawberries have 5.9 times more Iron, 10 times more Manganese and 1.4 times more Selenium than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Raw Oranges have similar amounts of Phosphorus and Water per 1 lb.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sliced Sweetened Frozen Strawberries have 2 times more Energy, 3.9 times more Omega 3, 2.2 times more Carbohydrate and 2.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber and 1.8 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.