Comparing Nutrients in 5 ounces Frozen Strawberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Strawberries	Oranges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.96% 13g	13% 16.7g	130g per day for Men 19-50 years
Sugars	8.9% 6.46g	18.3% 13.3g	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	4.24% 3.08g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.1% 0.61g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	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	2.6% 0.031mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	6.54% 0.085mg	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	10.6% 42.5μg	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	65% 58.4mg	83.8% 75.4mg	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	2.74% 0.41mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.1% 0.064mg	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	13.3% 1.06mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	1.54% 0.035mg	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	2.63% 18.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.32% 123g	3700g per day for Men 19-50 years

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

• Frozen Strawberries have 1.6 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 4 times more Vitamin B1, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Vitamin B2 per 5 oz.
• Both Frozen Strawberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Strawberries vs Oranges:

• Frozen Strawberries have 7.5 times more Iron, 11.6 times more Manganese, 1.4 times more Selenium and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Strawberries have 3.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy, 1.3 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Frozen Strawberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.