Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Loganberries

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Frozen Loganberries	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	25% 18g	21% 15.3g	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	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	12.5% 4.76g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	9.92% 0.13mg	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	8.43% 33.7μg	13% 51.6μg	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	99% 89.3mg	33.7% 30.4mg	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	2.4% 0.36mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Loganberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.8% 0.23mg	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	2.23% 0.18mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	108% 2.47mg	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	3.4% 24mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Loganberries per 7 oz

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

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

• 7 ounces of Florida Oranges have 2 times more Vitamin B1 and 2.9 times more Vitamin C than Frozen Loganberries.
• While 7 oz of Frozen Loganberries contain 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 Raw Florida Oranges.
• Both Florida Oranges and Frozen Loganberries provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 1.7 times more Calcium than Frozen Loganberries.
• While 7 oz of Frozen Loganberries contain 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 Raw Florida Oranges.
• Both Florida Oranges and Frozen Loganberries contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Frozen Loganberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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