Comparing Nutrients in 300 calories Florida Oranges VS Frozen Strawberries

Weight per 300 calories

• Florida Oranges: 652g
• Frozen Strawberries: 857g

Florida Oranges have 1.3 times more energy per 100g than Frozen Strawberries. It has low energy density when compared to other foods. Frozen Strawberries having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Florida Oranges	Frozen Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	60% 78.3g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	54% 39g	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	25.7% 18.6g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.17g	g per day for Men 19-50 years
Fiber	41% 15.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	18.5% 0.24mg	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	27.7% 111μg	36.4% 146μg	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	326% 293mg	392% 353mg	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	7.83% 1.17mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Strawberries	Recommended Dietary Allowance
Calcium	28% 280mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	46.7% 0.42mg	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	7.34% 0.59mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	108% 2.5mg	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	11% 78.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	37.3% 1269mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	15.4% 568g	21% 771g	3700g per day for Men 19-50 years

Florida Oranges VS Frozen Strawberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Frozen Strawberries?

Lets compare vitamin content per 300 calories of Florida Oranges vs Frozen Strawberries:

• 300 calories of Florida Oranges have 4.2 times more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 1.5 times more Vitamin B3, 1.3 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Strawberries provide similar amounts of Vitamin B2 and Vitamin C per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Frozen Strawberries have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Frozen Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Frozen Strawberries:

• 300 calories of Florida Oranges have 2 times more Calcium than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 1.7 times more Copper, 11 times more Iron, 1.4 times more Magnesium, 15.9 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 2.1 times more Zinc and 1.4 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Frozen Strawberries contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.5 times more Sugars and 1.2 times more Protein than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 2.7 times more Omega 3 than Raw Florida Oranges.
• Both Florida Oranges and Frozen Strawberries offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Frozen Strawberries provide inadequate amounts of Omega 6 in 300 calories.