Comparing Nutrients in 100 grams Mulberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mulberries	Valencia Oranges	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.54% 9.8g	9.15% 12g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	4.47% 1.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.88% 0.62mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	4.85% 0.063mg	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	1.5% 6μg	9.75% 39μg	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	40.4% 36.4mg	54% 48.5mg	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	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.9% 39mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	4.1% 0.037mg	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	23% 1.85mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	5.43% 38mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mulberries vs Valencia Oranges:

• Raw Mulberries have 2.5 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Mulberries.
• Both Raw Mulberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mulberries vs Valencia Oranges:

• Raw Mulberries have 1.6 times more Copper, 20.6 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus and 2 times more Zinc than Raw Valencia Oranges.
• Both Raw Mulberries and Raw Valencia Oranges have similar amounts of Calcium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mulberries have 4.7 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16 times more Omega 3 and 1.5 times more Fiber than Raw Mulberries.
• Both Raw Mulberries and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Mulberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.