Comparing Nutrients in 5 ounces Florida Oranges VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Florida Oranges	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	18% 13g	42.5% 31g	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	8.95% 3.4g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	3.7% 0.048mg	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	6.02% 24μg	9.2% 37μg	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	71% 63.8mg	26% 23.4mg	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	1.7% 0.26mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.5% 0.15mg	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	1.6% 0.13mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	40% 0.92mg	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	2.43% 17mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sweetened Red Frozen Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Sweetened Red Frozen Raspberries:

• 5 ounces of Florida Oranges have 5.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 1.5 times more Vitamin B9, 4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Red Frozen Raspberries provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Sweetened Red Frozen Raspberries:

• 5 ounces of Florida Oranges have 2.9 times more Calcium and 1.5 times more Potassium than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 2.7 times more Copper, 7.2 times more Iron, 1.3 times more Magnesium, 27.1 times more Manganese and 1.4 times more Phosphorus than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Red Frozen Raspberries contain 2.2 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Sugars and 1.8 times more Fiber than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.