Comparing Nutrients in 300 calories Strawberries VS Valencia Oranges

Weight per 300 calories

• Strawberries: 938g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Raw Strawberries, which is low in comparison to other foods. Strawberries having low energy density.

Which food has more nutrients per 300 calories - Strawberries or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Strawberries	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	56% 72.8g	130g per day for Men 19-50 years
Sugars	63.2% 46g	NA	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	31.6% 23g	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	% 18.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.4g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	59.7% 239μg	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	613% 551mg	330% 297mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	6.12% 0.14mg	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	32% 225mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	23% 853g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 2.2 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.8 times more Vitamin A, 2.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Strawberries.
• Both Raw Strawberries and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Strawberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberries vs Valencia Oranges:

• Raw Strawberries have 2 times more Copper, 7 times more Iron, 2 times more Magnesium, 25.7 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium than Raw Strawberries.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 6.2 times more Omega 3, 3.1 times more Omega 6 and 1.2 times more Fiber than Raw Valencia Oranges.
• Both Raw Strawberries and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Strawberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.