Comparing Nutrients in 7 ounces Mulberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mulberries	Florida Oranges	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	22% 16g	25% 18g	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	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	7.8% 0.1mg	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	2.98% 12μg	8.43% 33.7μg	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	80.3% 72.2mg	99% 89.3mg	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	2.4% 0.36mg	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

	Mulberries	Florida Oranges	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	46% 3.67mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2.07% 0.048mg	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	10.8% 75.4mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Mulberries versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mulberries vs Florida Oranges:

• 7 ounces of Mulberries have 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.4 times more Vitamin B1 and 2.8 times more Vitamin B9 than Raw Mulberries.
• Both Mulberries and Florida Oranges provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Mulberries have insufficient amounts of Vitamin B9
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Mulberries as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mulberries vs Florida Oranges:

• 7 ounces of Mulberries have 1.5 times more Copper, 20.6 times more Iron, 1.8 times more Magnesium and 3.2 times more Phosphorus than Florida Oranges.
• Both Mulberries and Florida Oranges contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Mulberries as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mulberries have 2.1 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.4 times more Fiber than Raw Mulberries.
• Both Mulberries and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Mulberries as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mulberries VS Florida Oranges

What are the health benefits of Mulberries compared to Florida Oranges?

Mulberries are a good source of vitamin C, iron, and dietary fiber, while Florida oranges are known for their high vitamin C content. Both fruits offer health benefits such as immune support, improved digestion, and heart health. However, mulberries may have a slight edge in terms of iron content and antioxidant properties. Incorporating a variety of fruits into your diet is key to reaping the full range of health benefits.

Can I lose weight easier by eating more Mulberries or Florida Oranges?

Both mulberries and Florida oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, when it comes to weight loss, the key is creating a calorie deficit by consuming fewer calories than your body needs. It ultimately depends on how these fruits fit into your overall diet and lifestyle. Remember to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins for sustainable weight loss.

Should I eat more Mulberries or more Florida Oranges to gain more muscles while training consistently?

Both mulberries and Florida oranges can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically increase muscle mass, you may want to focus on consuming more protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of plant-based protein sources along with a balanced diet and consistent training regimen will help support muscle growth.

What is the environmental impact of producing Mulberries compared to Florida Oranges?

Mulberries have a lower environmental impact compared to Florida oranges because they require less water, land, and resources to grow. Additionally, mulberries are typically grown without the use of pesticides and chemicals, making them a more sustainable option for the environment.