Comparing Nutrients in 100 grams Florida Oranges VS Mulberries

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Mulberries	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.2% 0.21g	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	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	11% 8.1g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mulberries	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	8.33% 0.1mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.88% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	3.85% 0.05mg	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	1.5% 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	50% 45mg	40.4% 36.4mg	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	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	Mulberries	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	6.67% 0.06mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	NA	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mulberries per 100 g

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

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

• 100 grams of Florida Oranges have 3.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 1.2 times more Vitamin C than Mulberries.
• While 100 g of Raw Mulberries contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Mulberries provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Mulberries have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Mulberries:

• 100 g of Raw Mulberries contain 1.5 times more Copper, 20.6 times more Iron, 1.8 times more Magnesium and 3.2 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Mulberries contain similar levels of Calcium, Potassium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Mulberries lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.4 times more Fiber than Mulberries.
• While 100 g of Raw Mulberries contain 2.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Mulberries offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.