Comparing Nutrients in 100 grams 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	1.6% 46kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	10% 13g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	10.6% 7.7g	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	6.3% 2.4g	14% 5.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	5% 0.065mg	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	4.25% 17μg	6.5% 26μg	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	50% 45mg	17% 15.3mg	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	1.2% 0.18mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Loganberries	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	13% 0.12mg	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	1.13% 0.09mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	54.2% 1.25mg	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	1.7% 12mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Loganberries per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Frozen Loganberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Frozen Loganberries:

• 100 grams of Florida Oranges have 2 times more Vitamin B1 and 2.9 times more Vitamin C than Frozen Loganberries.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Frozen Loganberries:

• 100 grams of Florida Oranges have 1.7 times more Calcium than Frozen Loganberries.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.