Comparing Nutrients in 100 grams Oranges VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Strawberries	7%	7%	86%

Macro Nutrients

	Oranges	Strawberries	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	13% 9.35g	6.74% 4.9g	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	3.37% 2.44g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	Strawberries	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.63% 0.19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	6% 24μg	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	59% 53.2mg	65.3% 58.8mg	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	1.2% 0.18mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Strawberries	Recommended Dietary Allowance
Calcium	4% 40mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	1.25% 0.1mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	16.8% 0.39mg	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% 14mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Strawberries:

• Raw Oranges have 11 times more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Vitamin C per 100 g.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Strawberries:

• Raw Oranges have 2.5 times more Calcium than Raw Strawberries.
• While Raw Strawberries contain 4.1 times more Iron, 1.3 times more Magnesium, 15.4 times more Manganese, 1.7 times more Phosphorus and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Copper, Potassium and Water per 100 g.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.5 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 9.3 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Strawberries have similar amounts of Fiber per 100 g.
• Both Raw Oranges as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.