Comparing Nutrients in 7 ounces Frozen Loganberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Loganberries	Navel Oranges	Recommended Dietary Allowance
Energy	3.76% 109kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19% 25g	130g per day for Men 19-50 years
Sugars	21% 15.3g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.4% 3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	12% 0.16mg	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	13% 51.6μg	17% 67.5μg	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	33.7% 30.4mg	130% 117mg	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	11.5% 1.73mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Navel Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	8.6% 0.077mg	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	16% 1.27mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	108% 2.47mg	2.5% 0.058mg	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	7.37% 51.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.54% 168g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Loganberries vs Navel Oranges:

• Frozen Loganberries have 2 times more Vitamin B3, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen Loganberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Loganberries vs Navel Oranges:

• Frozen Loganberries have 3 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 43 times more Manganese and 4.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Calcium than Frozen Loganberries.
• Both Frozen Loganberries and Raw Navel Oranges have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Frozen Loganberries as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Loganberries have 6.6 times more Omega 3, 2.4 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• Both Frozen Loganberries and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Frozen Loganberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.