Comparing Nutrients in 5 ounces Frozen Loganberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Loganberries	Florida Oranges	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	15% 11g	18% 13g	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	19.8% 7.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.85% 2.15g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	5.56% 0.072mg	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	9.2% 37μg	6.02% 24μg	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	24% 21.7mg	71% 63.8mg	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	8.22% 1.23mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Florida Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	6.14% 0.055mg	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	11.3% 0.91mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	1.48% 0.034mg	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	5.26% 37mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Loganberries VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Loganberries versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Loganberries vs Florida Oranges:

• 5 ounces of Frozen Loganberries have 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2 times more Vitamin B1 and 2.9 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Loganberries as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Loganberries vs Florida Oranges:

• 5 ounces of Frozen Loganberries have 3 times more Copper, 7.1 times more Iron, 2.1 times more Magnesium, 52 times more Manganese, 2.2 times more Phosphorus and 4.3 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.7 times more Calcium than Frozen Loganberries.
• Both Frozen Loganberries and Florida Oranges contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Frozen Loganberries as well as Raw Florida Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Loganberries have 5.4 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Florida Oranges.
• Both Frozen Loganberries and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Frozen Loganberries as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.