Comparing Nutrients in 300 calories OrangesVS Frozen Boysenberries

Weight per 300 calories

Oranges

638g

Frozen Boysenberries

600g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Oranges or Frozen Boysenberries?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Frozen Boysenberries

88%

300 kcal ▼

Macro Nutrients

Orangesvs Frozen Boysenberries

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

1.6%1.56g

0.77 gvs1.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

0.17%0.054g

0.096 gvs0.054 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

18.8%0.3g

0.045 gvs0.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

3.46%0.59g

0.11 gvs0.59 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

56.3%73g

75 gvs73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

57%41.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs41.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

83.7%32g

15.3 gvs32 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

11.8%6.6g

6 gvs6.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Frozen Boysenberries

7.8%70.2μg

Vitamin A

2%18μg

RAE, retinol activity equivalents

70.2 μgvs18 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

26.5%0.32mg

Thiamine

0.56 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

17%0.22mg

Riboflavin

0.26 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

28.8%4.6mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs4.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

30%1.5mg

Pantothenic acid

1.6 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

26%0.34mg

Pyridoxine

0.38 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

95%378μg

Folates and Folic Acid

191 μgvs378 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

20.7%18.6mg

Ascorbic acid

340 mgvs18.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

34.8%5.2mg

Tocopherols and Tocotrienols

1.15 mgvs5.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

39%46.8μg

Phytomenadione or phylloquinone

0 μgvs46.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Frozen Boysenberries

25.5%255mg

Calcium

16%162mg

255 mgvs162 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

53.3%0.48mg

0.29 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

63.8%5.1mg

0.64 mgvs5.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

23%96mg

64 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

143%3.3mg

0.16 mgvs3.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

23%162mg

89.4 mgvs162 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

24.5%834mg

1155 mgvs834 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

2.2%1.2μg

3.2 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.4%6mg

0 mgvs6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

12%1.32mg

0.45 mgvs1.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

14%515g

554 gvs515 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Frozen Boysenberries:

Raw Oranges have 3.9 times more Vitamin A, 1.7 times more Vitamin B1 and 18.3 times more Vitamin C than Frozen Boysenberries.
While Frozen Boysenberries contain 2.6 times more Vitamin B3, 2 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Frozen Boysenberries have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Raw Oranges as well as Frozen Boysenberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Frozen Boysenberries:

Raw Oranges have 1.6 times more Calcium, 1.4 times more Potassium and 2.7 times more Selenium than Frozen Boysenberries.
While Frozen Boysenberries contain 1.7 times more Copper, 8 times more Iron, 1.5 times more Magnesium, 20.6 times more Manganese, 1.8 times more Phosphorus and 3 times more Zinc than Raw Oranges.
Both Raw Oranges and Frozen Boysenberries have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Sugars than Frozen Boysenberries.
While Frozen Boysenberries contain 6.7 times more Omega 3, 5.1 times more Omega 6 and 2.1 times more Fiber than Raw Oranges.
Both Raw Oranges and Frozen Boysenberries have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Oranges as well as Frozen Boysenberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesFrozen BoysenberriesVS Valencia OrangesOrangesVS BreadfruitFrozen BoysenberriesVS Breadfruit

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Frozen Boysenberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Frozen Boysenberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: